Sardine, Cucumber, and Tomato Sandwich

This sandwich is packed with heart-healthy omega-3 fatty acids from sardines and fiber from whole grains, making it a quick and nourishing meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 8 slices whole-wheat bread, toasted · 612 kcal in the whole recipe
• 1 cucumber, thinly sliced · 16 kcal in the whole recipe
• 2 cans water-packed sardines (4 oz each), drained · 573 kcal in the whole recipe
• 1/4 cup lemon juice · 14 kcal in the whole recipe
• 1 large tomato, thinly sliced · 44 kcal in the whole recipe
• 1 red onion, thinly sliced · 48 kcal in the whole recipe

Method

1. Lay out 4 slices of toasted whole-wheat bread on a clean surface and arrange the cucumber slices evenly on top.

   

2. Distribute the drained sardines over the cucumbers, mash them gently with a fork to spread, and drizzle with the lemon juice.

   

3. Layer the tomato and red onion slices over the sardines, then top with the remaining 4 slices of toasted bread.

   

4. Press down gently to secure the sandwiches, cut them in half, and serve immediately.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.