Sardine Rice Bowl with Tomato, Capers and Lemon
Makes 1 serving

INGREDIENTS
120 g Sardines in tomato sauce (A standard tin, sauce and all. The sauce is counted; it is about 40 of the calories and most of the carbohydrate. Tinned weight including the sauce.)
160 g Cooked white rice (Cooked weight. About 50 g of dry rice becomes 130 g cooked.)
100 g Cherry tomatoes
30 g Red onion
10 g Capers
1 tsp (5 g) Olive oil
A handful, chopped Fresh parsley
Juice of half a lemon Lemon juice
A pinch Chilli flakes
To taste Black pepper

METHOD
1. Warm the rice, or cook 55 g of dry rice if you have none, and spread it in a wide bowl.
2. Halve the tomatoes and slice the onion as thinly as you can. Toss both with the capers, oil, lemon juice and a pinch of chilli flakes and leave them for five minutes so the onion softens.
3. Tip the sardines and their sauce over the rice and break them up with a fork into large flakes.
4. Spoon the tomato mixture over, scatter the parsley and grind over plenty of pepper.

Contains fish.

RECIPE NOTES
Sardines in tomato sauce are the cheapest oily fish on the shelf and they need nothing doing to them. In oil they are about 220 kcal per 100 g drained, which would add roughly 80 kcal here.
The onion sitting in lemon juice for five minutes is the difference between raw onion and a dressing. Do not skip the wait.

Full recipe: https://www.getfuel8.com/recipes/sardine-rice-bowl-tomato-capers
