Olive Magazine
Two white plates of sardines on toast, scattered with raisins and pine nuts on a wooden table

Healthy sardines on toast

Published: February 17, 2022 at 3:24 pm
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  • Preparation and cooking time
    • Total time
  • Easy
  • Serves 2

Sweet shallots, plump raisins and sharp capers go perfectly with sardines in this nourishing Sicilian-style dish – pile the lot on toasted bread for a speedy, fuss-free meal for two

  • Healthy
Nutrition:
HighlightNutrientUnit
kcal578
fat30.4g
saturates5g
carbs43.2g
sugars19.7g
fibre5g
high inprotein30.8g
salt1.7g
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Try this recipe for healthy sardines on toast, then check out our sardine spaghettihealthy beans on toast, healthy scallops and more quick healthy recipes.

Ingredients

  • 50g raisins
  • 2 tbsp red wine vinegar
  • 20g pine nuts
  • 1 tbsp olive oil
  • 1 long shallot, finely chopped
  • 1 clove garlic, crushed
  • 2 x 120ml tins sardines in olive oil, drained
  • ½ tbsp capers, rinsed
  • 4 slices wholemeal sourdough bread
  • 2 tbsp flat-leaf parsley, finely chopped
  • 90g salad leaves, to serve

Method

  • STEP 1

    Put the raisins in a small bowl, cover with the vinegar and set aside for 10 minutes. Meanwhile, put a frying pan over a medium-low heat and cook the pine nuts for 1 minute or until lightly golden then immediately transfer to a plate.

  • STEP 2

    Put the pan back over the heat and add the oil. Reduce the heat, and cook the shallot and garlic for 5 minutes or until the shallots have softened and are translucent. Add the raisins with the vinegar to the pan along with the pine nuts, sardines and capers. Gently stir together, trying to not to break up the fish, heating through for 5 minutes.

  • STEP 3

    Meanwhile, toast the bread. Stir the parsley into the sardine mixture and divide between the toasts. Season lightly to taste. Serve with the salad leaves alongside.

Make these sardines then try our Sicilian caponata

A cast iron pan full of a tomatoey mixture of veg, with a green cloth wrapped around it's handle
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