Fisherman’s Board – Sardine Bruschetta
If you want a budget friendly healthy meal that takes just 2 minutes to make – you can’t go past my fisherman’s board Sardine Bruschetta. I always have a few tins of sardines in the pantry and the secret to preparing it lies in the aromatics you use. Lemon and chopped parsley adds freshness and a good grind of black pepper completes this purely delicious simple meal. I sometimes add a little green chilli and serve along side a sun-ripened tomato salad or bowl of leafy greens.
What’s good about it:
Sardines are a good source of omega-3 fatty acids that are anti-inflammatory to the body and critical for good health. They are essential fats that must be obtained from our diet. Omega-3s support the body’s health in every way and vital in the fight against diabetes and cardiovascular disease. Omega 3′s help to lower cholesterol, reduce high blood pressure, nourish the immune system and reduce symptoms of arthritis and depression. Sardines are also a great source of complete protein to repair and sustain lean muscle. Sardines are also rich in Vitamin D3 that has many roles in the body such as secretion and regulation of insulin by the pancreas, protecting the heart, blood pressure regulation, improving immune function, reduced inflammation, improved muscle strength and increased brain activity.
Time it takes: 2 minutes
1 small tin sardines (see notes)
2 tablespoon chopped fresh parsley
1 spring onion, sliced or a little red onion that’s finely diced
2 tablespoons lemon or lime juice and a little zest
generous grind of black pepper
Slice of avocado (optional) or green tomato salsa
baby spinach or watercress
1 slice rye sourdough or your choice of bread
Empty the tin of sardines into a small bowl.
Add parsley, lemon juice, zest and a little pepper.
Mix through well, smashing the sardines a bit.
Toast the rye and place onto a serving plate.
Top with, greens, sliced avocado or salsa and smashed sardines.
Serve immediately and enjoy. Serve with extra lemon on the side.
Add olives or capers and serve with a shaved fennel salad.
Use wild salmon in place of the sardines.
Use coriander (cilanato) lime and chilli in place of the parsley and lemon and avocado. To make the green tomato salsa combine 1 green tomato with a little finely diced green chilli, lime juice, coriander and shallot.
Serve with a hard boiled organic egg.
Sourdough can be omitted
Nutritional info per serve:
Protein: 22 g
Total fat: 12 g
Saturated: 2.9 g
Carbs: 18 g
Fibre: 3.4 g
Iron: 4.2 mg