Sardine and Tomato Toasts with Lemon and Parsley

Pan con tomate logic: garlic-rubbed toast, grated ripe tomato, good tinned sardines and a shower of parsley. A fifteen-minute lunch built almost entirely from the pantry.

Serves 215 minutes mediterraneananti-inflammatoryhigh-proteindairy-free

• ✓Sardines rank with salmon among the richest everyday sources of omega-3 fats.
• ✓Eaten bones-in, sardines are also a genuine source of calcium.
• ✓Ripe tomatoes bring vitamin C and lycopene.
• ✓Extra-virgin olive oil is the only added fat — in the tin and on the toast.

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Ingredients

• •2 cans (4 oz / 115 g each) sardines in olive oil, drained
• •4 thick slices sourdough or country bread
• •2 ripe tomatoes, halved
• •1 clove garlic, halved
• •2 tbsp olive oil
• •juice of ½ lemon
• •small bunch parsley, chopped
• •salt, black pepper, chili flakes

Method

1. Toast the bread properly — dark at the edges.
2. Rub each hot slice with the cut garlic clove; grate the tomato halves on the big holes of a box grater and spoon the pulp over the toasts, skins left behind.
3. Lay the sardines on top in whole fillets, broken just a little.
4. Lemon, parsley, oil, flaky salt, pepper, chili flakes if you like. Eat immediately.

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Educational information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition, pregnancy, or medication. Full disclaimer.