Sardines & watercress on toast

Dairy Free
Health score
30%
Sardines & watercress on toast
10 min.
1
253kcal

Suggestions


If you're in search of a quick, delicious, and nutritious meal that won't weigh you down, look no further than this delightful Sardines & Watercress on Toast. Perfect for lunch, dinner, or even a light snack, this dish is not only dairy-free but also packed with flavor and health benefits. In just 10 minutes, you can whip up a delightful open-faced sandwich that champions taste and nutrition alike.

The earthy flavors of granary bread, paired with the sharpness of fresh garlic and the sweetness of vine-ripened tomatoes, create a wonderful base for the stars of the show: sardines and watercress. Sardines are a fantastic source of protein and omega-3 fatty acids, known for their heart-healthy properties, while watercress adds a peppery kick and a plethora of vitamins to the mix.

Drizzled with balsamic vinegar, this dish strikes a perfect balance between savory and tangy, making every bite a satisfying experience. So, whether you’re looking for a satisfying meal to power through your afternoon or a light dinner option, this Sardines & Watercress on Toast is sure to become a favorite in your culinary repertoire. Let’s dive into the kitchen and create something delicious!

Ingredients

  • slice bread 
  • clove garlic halved
  • serving vine ripened tomato thinly sliced
  • 60 sardines 
  • handful watercress wild organic
  • tablespoon balsamic vinegar 

Equipment

    Directions

    1. Lightly toast the bread. Rub the cut side of the garlic over the surface of the toast and arrange the tomato slices on top.
    2. Add seasoning if you want to.Break up the sardines with a fork and arrange on top. Pile on the watercress and drizzle with balsamic vinegar.

    Nutrition Facts

    Calories253kcal
    Protein31.28%
    Fat30.42%
    Carbs38.3%

    Properties

    Glycemic Index
    208.67
    Glycemic Load
    10.63
    Inflammation Score
    -8
    Nutrition Score
    24.033913239189%

    Flavonoids

    Naringenin
    1.22mg
    Kaempferol
    0.4mg
    Myricetin
    0.28mg
    Quercetin
    1.4mg

    Nutrients percent of daily need

    Calories:252.58kcal
    12.63%
    Fat:8.48g
    13.05%
    Saturated Fat:1.17g
    7.29%
    Carbohydrates:24.03g
    8.01%
    Net Carbohydrates:20.68g
    7.52%
    Sugar:8.76g
    9.74%
    Cholesterol:85.2mg
    28.4%
    Sodium:330.24mg
    14.36%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:19.63g
    39.26%
    Vitamin B12:5.36µg
    89.4%
    Selenium:40.12µg
    57.31%
    Phosphorus:381.55mg
    38.15%
    Manganese:0.68mg
    33.87%
    Vitamin A:1596.94IU
    31.94%
    Vitamin C:26.08mg
    31.61%
    Calcium:293.15mg
    29.32%
    Vitamin B3:5.8mg
    29.01%
    Potassium:737.53mg
    21.07%
    Vitamin D:2.88µg
    19.2%
    Iron:3.41mg
    18.97%
    Vitamin K:19.7µg
    18.76%
    Vitamin B1:0.24mg
    15.77%
    Vitamin B6:0.31mg
    15.69%
    Vitamin E:2.26mg
    15.08%
    Vitamin B2:0.25mg
    14.44%
    Magnesium:57.56mg
    14.39%
    Folate:56.98µg
    14.24%
    Copper:0.27mg
    13.66%
    Fiber:3.35g
    13.39%
    Zinc:1.43mg
    9.55%
    Vitamin B5:0.8mg
    7.96%