Breakfast
Sardines on Toast with Lemon and Chilli
Tinned sardines in tomato sauce mashed onto hot wholemeal toast with lemon and chilli flakes. 24 g of protein for 268 kcal.
- Calories
- 268kcal
- Protein
- 24g
- Fat
- 12g
- Carbs
- 16g
Per serving, makes 1. 6 minutes of work. Published 8 September 2026.
Allergens
- Gluten
- Fish
- Supermarket loaves often contain soya flour. Check the bag.
Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.
Ingredients
- Sardines in tomato sauce120 g, one standard tin
Keep a spoon of the sauce back to loosen them. Tinned weight including the sauce.
- Wholemeal bread1 slice, about 40 g
- Lemon juiceA squeeze
- Chilli flakesA pinch
- Fresh parsleyA little, chopped
Method
Toast the bread until firm. It needs to carry a heavy topping.
Tip the sardines onto a plate and break them up with a fork, bones and all.
Pile them onto the toast, squeeze over the lemon and scatter the chilli flakes and parsley.
Worth knowing
- Sardines in tomato sauce rather than oil. The ones in oil drain to roughly twice the fat.
- One slice is deliberate. The fish is the meal, and a second slice mostly adds carbohydrate to a plate that already has 16 g.
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- Fines Herbes Omelette with Goat's Cheese264 kcal · 19P
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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.