Kippers and Bits

Ingredients

• 4 oz avocado thinly sliced
• 4 slices beefsteak tomatoes thick
• 4 servings pepper black freshly ground to taste
• 1 tsp juice of lemon 
• 0.1 tsp lemon zest 
• 4 leaves lettuce crisp (such as Boston, romaine or Bibb)
• 2 tbsp mayonnaise low-fat
• 4 slices multigrain bread 
• 1 tbsp nonfat greek yogurt 
• 4 slices vidalia onion thin
• 6.5 oz kippers drained canned
• 6.5 oz kippers drained canned

Equipment

Directions

1. Combine the mayonnaise, yogurt, lemon zest and juice. Set aside.
2. Toast the bread. To assemble the sandwiches, place the bread on a work surface and spread with the lemony sauce. Top with 1 leaf of lettuce (fold it if necessary), 1 slice of tomato, 1 slice of onion, one-fourth of the kipper filets and 1 ounce/28 grams of the avocado. Season with freshly ground black pepper.
3. Kippers on toast is a classic meal in Great Britain and Ireland, while sardines are more popular in Scandinavia. Either fish works in this recipe, and if you have leftovers, toss them into eggs, a salad or a red sauce for a punch of flavor!
4. Per Sandwich: Calories 380, protein 17 g, total fat 19 g, carbohydrates 37 g, sodium 690 mg, fiber 12 g
5. The Truly Healthy Family Cookbook
6. Reprinted with permission from The Truly Healthy Family Cookbook: Mega-nutritious Meals that are Inspired, Delicious and Fad-free by Tina Ruggiero, M.S., R.D., photography by Bill Bettencourt. Copyright © 2013 Tina Ruggiero. First published in 2013 by Page Street Publishing.