Toasted whole wheat bread is stacked with cucumbers, sardines, tomatoes and sliced red onions.
Servings: 4
Preparation time: 20 minutes
Serving suggestion: try canned tuna or salmon as a tasty alternative to sardines.
Ingredients
- 8 slices of wholemeal or multigrain bread, toasted
- 1 cucumber, peeled and thinly sliced
- 2 cans (4 ounces) of sardines full of oil or water, drained
- 1/4 cup lemon juice
- 1 large tomato, thinly sliced
- 1 red or white onion, peeled and thinly sliced
Directions
- Place 4 slices of toasted bread on a cutting board. Place cucumber slices on each slice.
- Gently mash the sardines with a fork. Spread the sardine puree over the cucumber. Sprinkle the sardines with lemon juice.
- Place the tomato slices and red onion on top of the sardines. Cover with the remaining slices of toast and press down gently to seal the sandwich.
- Cut the sandwich in half and serve immediately.
Recipe courtesy of What’s Cooking? USDA mixing bowl.
Nutrition Facts
4 servings
Amount per serving
Calories
230
%DV* | |
Total fat content 3g | |
Saturated fat 1 g | |
Trance Fat | |
cholesterol 17mg | |
Sodium 460 mg | |
Total carbohydrates 29g | |
Dietary fiber 5g | |
Sugars 6g | |
Added sugars 3g | |
Protein 23g | |
Vitamin D 3 mcg | |
Calcium 84 mg | |
Iron 2mg | |
Potassium 474 mg |
*Each day percentages are included where available. They’re based on 2 thousand
calorie weight loss plan. Your day by day value could also be higher or lower depending in your caloric needs.