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Pescetarian

Smashed Sardine Toast with Lemon and Shallot

13 min 1 serving 545 kcal · 32 g proteinLevel: Beginner

The nutritionist's note

Sardines are eaten with their bones, making them one of the best dietary sources of calcium. They also supply 8.9 µg of B12, several times the daily intake.

Ingredients

1 serving

  • sardines in oil120 g
  • whole-grain bread2 slice · 80 g
  • shallot30 g
  • lemon juice10 ml
  • fresh parsley8 g
  • olive oil6 g

Method

  1. 1

    Toast the slices of whole-grain bread.

  2. 2

    Drain the sardines and mash them roughly with a fork.

  3. 3

    Mix with the chopped shallot, lemon juice and parsley.

  4. 4

    Spread on the toast and season generously with pepper. Finish with a drizzle of olive oil (6 g).

Nutrition facts

per serving

Energy545 kcal
Protein32 g
Carbohydrates42 g
Fat26 g
Fibre6 g
Iron3.6 mg
Vitamin B128.9 µg

Potential allergens

  • fish
  • gluten

Always check the labels of your products.

Frequently asked questions

How much protein is in "Smashed Sardine Toast with Lemon and Shallot"?

32 g of protein per serving, for 545 kcal, 42 g of carbohydrates and 26 g of fat.

Is this recipe vegan?

No, it is pescetarian: no meat, but it contains fish or seafood.

What are the allergens?

Potential allergens: fish, gluten. Always check the labels of your products.

How long does it take?

13 minutes for one serving, beginner level.

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