A thrifty Spanish-inspired lunch with real backbone: whole-grain toast rubbed with garlic and fresh tomato, then piled with sardines, a squeeze of lemon and a flurry of parsley. Big on flavour, kind on the wallet.
Ingredients
- 2 slices of whole-grain bread
- 1 tin of sardines in olive oil or water, drained
- 1 clove garlic, halved
- 1 ripe tomato, halved
- A drizzle of extra virgin olive oil
- A squeeze of lemon
- A small handful of fresh parsley, chopped
- Salt and black pepper
Method
- Toast the bread until crisp and golden.
- While it is still warm, rub each slice firmly with the cut side of the garlic clove.
- Rub the cut tomato over the toast so the flesh and juice soak in, then discard the skins.
- Drizzle each slice with a little olive oil and season with salt and pepper.
- Lay the drained sardines over the top, breaking them gently if you prefer.
- Finish with a squeeze of lemon and a scattering of chopped parsley, and serve at once.
Why it works
Sardines are a standout source of long-chain omega-3 fatty acids, and because they are eaten with their soft, edible bones they also provide calcium. Sitting on whole-grain toast adds fibre and slow-release carbohydrate, while the garlic, tomato and lemon lift the whole thing for next to nothing. Few lunches deliver this much nutrition for so little money or effort.
