Sardine, Cucumber, and Tomato Sandwich
Toasted whole grain bread is stacked with cucumbers, sardines, tomato, and sliced red onion. Try canned tuna or salmon as tasty alternatives for sardines.
Nutrition Facts (per serving)
Values are per serving · Serving Size: individual sandwich
327
Calories
21g
Protein
44g
Carbs
8g
Fat
7g
Fiber
8g
Sugar
508mg
Sodium
Saturated Fat 1 g · Cholesterol 53 mg
Rings show one serving as a share of a 2,000 calorie reference day. In the Nutrola app they fill against your own goals.
Ingredients
whole-wheat or multigrain bread
8 slices · toasted
cucumber
1 · peeled, if desired, thinly sliced
sardines, water packed
2 cans · 4 oz cans, drained
lemon juice
1/4 cup
tomato
1 large · thinly sliced
red or white onion
1 · peeled and thinly sliced
Instructions
- 1
Put 4 slices toasted bread on the cutting board. Arrange cucumber slices on top of each slice.
- 2
Distribute the sardines evenly on top of the cucumber and using the fork, gently mash them. Spread the mashed sardines to cover the cucumber. Squeeze the lemon juice over the sardines.
- 3
Put the tomato slices on top of the sardines. Add the red onion. Top with the remaining slices of toast and press down gently to hold the sandwich together.
- 4
Cut the sandwich in half and serve right away.
Source: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion
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