Lunch

Sardines on Sourdough with Tomato and Lemon

Name: Sardines on Sourdough with Tomato and Lemon
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: 1 slice, about 50 g Sourdough; 120 g Sardines in tomato sauce; 80 g Tomato; 20 g Red onion; A squeeze Lemon juice; A few sprigs Fresh parsley; A pinch Chilli flakes; To taste Black pepper

Tinned sardines in tomato sauce broken over toasted sourdough with fresh tomato, red onion, lemon and chilli flakes. 25 g of protein for 322 kcal.

Calories: 322kcal
Protein: 25g
Fat: 11g
Carbs: 29g

Per serving, makes 1. 10 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

Sourdough1 slice, about 50 g
Sardines in tomato sauce120 g
One tin, sauce and all. The tomato sauce is part of the topping. Tinned weight including the sauce.
Tomato80 g
Red onion20 g
Lemon juiceA squeeze
Fresh parsleyA few sprigs
Chilli flakesA pinch
Black pepperTo taste

Method

Toast the sourdough until it is crisp enough to take a wet topping.
Tip the sardines and their sauce into a bowl and break them up roughly with a fork, leaving big pieces.
Spoon them onto the toast. Top with the tomato sliced thinly, the onion, lemon, parsley, chilli flakes and pepper.

Worth knowing

One slice of sourdough and one tin. A lunch of 322 kcal with 25 g of protein and nothing to cook.
Sardines in tomato sauce are 9% fat, and the sauce adds a little sugar. In olive oil they are richer still, so drain those well if you swap.

Other lunch recipes that share ingredients with this one, or every lunch between 300 and 450 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.