Recipe · Breakfast · Lunch · Moderate cost
Sardines and Tomato on Rye Toast
By CalorTracker Team · Reviewed
Quick answer
One serving (1 of 1) has 389 kcal, 28.4 g protein, 33.8 g carbs and 15.4 g fat.
- Prep
- 5 min
- Cook
- 2 min
- Total
- 7 min
- Makes
- 1 serving
A savoury breakfast that needs no cooking beyond the toaster. Canned sardines are already cooked, so this is ready in five minutes.
Ingredients
Weights are for the whole recipe, in the state named for each ingredient (raw, cooked, dry or canned), because that is the weight the nutrition below is calculated from. Each ingredient links to its nutrition facts.
Also needed, not counted: juice of 1/4 lemon; black pepper.
Method
- Toast the rye bread.
- Spread the mashed avocado over both slices.
- Lay the tomato slices on top and break the sardines over them. Squeeze over the lemon and add black pepper.
Notes
- Choose sardines packed in oil, drained; the weight here is the drained fish.
- Contains fish, wheat and rye. Check the bones: they are soft and edible but you can remove them.
Nutrition per serving
- Calories
- 389kcal
- Protein
- 28.4g
- Carbs
- 33.8g
- Fat
- 15.4g
| Nutrient | Per serving |
|---|---|
| Calories | 389 kcal |
| Protein | 28.4 g |
| Carbs | 33.8 g |
| of which sugars | 4.5 g |
| Fat | 15.4 g |
| of which saturated | 2.2 g |
| Fiber | 5.8 g |
Calculated from the USDA FoodData Central values of the ingredients above, in the weights listed, divided by 1. The whole recipe is 389 kcal. Salt, pepper, herbs, spices and water are not counted.
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Nutrition is calculated from USDA values for the listed ingredients and changes with brands, ripeness and how you cook. Check ingredient labels if you have an allergy.
Source: USDA FoodData Central, retrieved . How we calculate.