Snack

Sardines on Rye Toast

Name: Sardines on Rye Toast
Prep time: 5 min
Total time: 5 min
Yield: 1 serving
Ingredients: 1 slice, about 40 g Rye bread; 60 g, about half a tin Sardines in tomato sauce; 15 g Red onion; A squeeze Lemon juice; A little, chopped Fresh parsley; A dash Hot sauce; To taste Black pepper

Half a tin of sardines in tomato sauce mashed onto rye toast with thin red onion, lemon and parsley. Nothing from milk. 13 g of protein for 184 kcal.

Calories: 184kcal
Protein: 13g
Fat: 6g
Carbs: 19g

Per serving, makes 1. 5 minutes of work. Published 8 September 2026.

Allergens

Gluten
Fish

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

Rye bread1 slice, about 40 g
Sardines in tomato sauce60 g, about half a tin
Tinned weight including the sauce.
Red onion15 g
Lemon juiceA squeeze
Fresh parsleyA little, chopped
Hot sauceA dash
Black pepperTo taste

Method

Toast the bread. Slice the onion as thinly as you can.
Mash the sardines roughly with their sauce, keeping some pieces whole.
Spread over the toast, scatter the onion and parsley over, and finish with lemon, hot sauce and pepper.

Worth knowing

Sardines in tomato sauce rather than oil, which is about 60 kcal per 100 g fewer and comes with its own sauce for the toast.
Half a tin is 60 g. The whole 120 g tin on two slices is a light lunch at about twice the 184 kcal.

Other snack recipes that share ingredients with this one, or every snack under 300 calories a serving.

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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.