Snack · 10 min · mediterranean

Lemon-Herb Sardines on Toast

A Mediterranean snack built around sardines in olive oil and sourdough — on the table in 10 minutes. The macros do the talking: 15g protein, 20g carbs, and 10g fat in every 220-calorie serving. Naturally mediterranean, it scales cleanly if you are cooking for more than one.

✓ USDA-verified nutrition data

Ingredients

• 1 can Sardines in olive oil
• 2 slices Sourdough
• 1/2 Lemon
• 2 tbsp Parsley
• 1 tbsp Olive oil

Steps

1. Toast the sourdough slices until golden and crisp at the edges. Sturdy toast is essential, it has to stand up to the oily fish.
2. Drain the sardines well, letting the excess oil drip off. Too much oil makes the toast soggy within minutes.
3. Mash the sardines lightly with a fork right on the toast, keeping some texture rather than a paste.
4. Squeeze the lemon juice evenly over both toasts.
5. Drizzle with your best olive oil.
6. Scatter with the chopped parsley and a pinch of flaky salt.
7. Serve immediately, while the toast is still crisp. Beginner tip: good olive-oil-packed sardines taste completely different from the bargain tin. For a 10-minute snack, the upgrade is worth it.

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