Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Omega-3, Calcium, Protein and Fibre.
- Omega-3 — Omega-3 fats support heart, brain and mood health, and are important in pregnancy for your baby’s brain and eye development.
- Calcium — Calcium helps build and maintain strong bones and teeth and supports normal muscle and nerve function — important throughout life and particularly around menopause.
- Protein — Protein helps build and repair muscle, supports your immune system, and helps meals keep you satisfied for longer.
- Fibre — Fibre supports healthy digestion, helps steady your blood sugar, and feeds the good bacteria in your gut.
Canned sardines are a budget powerhouse — omega-3 fats and calcium from the soft edible bones, on wholegrain toast.
Breakfast / Lunch · Serves 1 · Ready in 5 min · Rich in Omega-3, Calcium, Protein, Fibre
Ingredients
- 1 can sardines in olive oil, drained
- 2 slices wholegrain bread
- 1/2 avocado
- Squeeze of lemon
- Cracked pepper
- Chilli flakes (optional)
Method
- Toast the bread.
- Mash the avocado with lemon and spread on the toast.
- Top with sardines, pepper and chilli flakes.
Tip: Mash the sardines with the bones in — that's where most of the calcium is.
Roughly per serve
- Iron: 2.5 mg
- Calcium: 250 mg
- Protein: 18 g
- Fibre: 6 g
- Omega-3: 1400 mg
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
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