Sardines on Toast with Tomato and Chilli

• 2 tbspolive oil
• 3garlic cloves, 2 sliced and 1 halved
• 1red chilli, finely sliced
• 400 gcherry tomatoes, halved
• 270 gtinned sardines in olive oil, drained weight, from about 3 tins
• 30 mllemon juice
• 20 gparsley leaves, torn
• 1 tbspcapers, rinsed
• fine salt
• black pepper
• Finely grated lemon zest (2 g)
• 8slices sourdough, 400 g total
• 100grocket
• 1 tbspextra virgin olive oil

Method

1. 1Heat the olive oil in a large frying pan over a medium heat. Cook the sliced garlic and chilli for 1 minute until the garlic is soft but not coloured, then add the tomatoes with a pinch of salt and cook for 5 minutes until they collapse into a rough sauce.
2. 2Add the sardines, breaking them into large pieces, with the capers and lemon zest. Warm through for 2 minutes, turning gently; they fall apart if you stir hard. Season with pepper and half the lemon juice.
3. 3Toast the sourdough and rub one side of each slice with the halved garlic clove while hot.
4. 4Toss the rocket with the extra virgin olive oil, the rest of the lemon juice and a pinch of salt.
5. 5Pile the sardines and tomatoes onto the toast, scatter with torn parsley and serve with the rocket.

Per serving

kcal

379

protein

12.1g

fibre

6.1g

carbs

57.3g

fat

11.7g