The only way I eat sardines on toast – 22g of protein in 5 minutes

My journey with fish has been a long, slow, coming of age kind of thing… The husband loves fish but I, historically, did not so I spent the past twenty years finding new ways to eat fish without ever suffering a dish that actually tastes fishy. I know what you’re thinking – what a great wife. Correct.

Well, whilst my love for fish has blossomed over the years, I still struggle with the fishier fish which just so happen to be the husband’s favourite type. What luck.

Kippers remain barred from my kitchen; they must be cooked on the barbecue and consumed al fresco but sardines… these lil’ babies and I have become firm friends. (Fresh sardines are not a bit fishy by the way but, for the purposes of this recipe, we’re using tinned sardines which, for me, sit precariously on the line).

So here we are, with an EXTREMELY simple lunch packed full of flavour to enhance the fish. (You say ‘mask’, I say ‘enhance’).

My sardines on toast take five minutes to plate, serve up 22g of protein per plate, and are limey, spicy delicious. Do let me know if you try them.

Scroll down for the recipe…

SARDINES ON TOAST (THE WAY I LIKE THEM)

Ingredients (Serves 2)

2 slices superseeded bread
butter
1 tin boneless sardines in olive oil
half a lime
2 eggs
3 spring onions, chopped
chilli flakes
a few sprigs of coriander

Method (10 mins)

Pop your bread of choice in the toaster.

Fry the eggs as you like them in a little oil or butter (I do mine for about 2-3 minutes).

Butter the toast generously before smashing the sardines on top (I lift mine out the oil so there is just a little). Squeeze the lime over the fish then add your perfect egg on top. Dress with spring onions, a sprinkling of chilli flakes and the coriander.

Serve immediately and enjoy your protein packed, healthy lunch all the while feeling slightly smug that you’re getting a good serving of those Omega 3 fatty acids as well.