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Sardine and roasted tomato rye toast

Rye toast with roasted tomatoes, sardines and fresh parsley.

By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
  • Confirm the tomatoes collapse in 20 to 25 minutes at 200°C
  • Photograph the finished toast
Time
About 30 min
estimated
Serves
2
see below
Energy
360 kcal
per serving
Protein
28 g
per serving
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Not yet photographed. The panel names the dish’s main ingredients rather than showing a picture we have not taken.

Ingredients for 2 servings

2 servings

Check off ingredients as you go.

Contains fish, gluten. Check the labels on packaged ingredients:

  • rye bread. Most rye bread also contains wheat; check the label.
  • tinned sardines. Sardine tins vary: in oil, in brine or in tomato sauce, each with different salt and fat. The figure here is for sardines in oil, drained.

Cooking steps

  1. Heat the oven to 200°C / 400°F (180°C fan). Put the tomatoes cut side up on a lined tray, spoon the oil over and roast for 20 to 25 minutes, until collapsed and lightly browned at the edges.

  2. Toast the rye bread.

  3. Divide the tomatoes over the toast, crushing them lightly with a fork so the juices soak in. Lay the drained sardines on top.

  4. Scatter with the parsley and spoon the lemon juice over.

The useful detail

Check whether the sardines contain edible bones and describe the product clearly. Tinned sardines are usually sold with their soft bones in, which are eaten with the fish; the nutrition here is for that kind.

Make it work for you

One serving is One slice of rye toast with half the sardines and tomatoes. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.

  • Tinned mackerel instead of sardines

    Meatier flakes and a milder flavour.

    Per serving: about 50 kcal more, about 1 g less protein, about 6 g more fat.

  • Sourdough instead of rye

    Lighter and less dense than rye.

    Per serving: about 5 kcal more, about 1 g more protein, about the same fat.

  • Sardines in brine or in tomato sauce

    Both work. Their salt and fat differ from sardines in oil, and the nutrition here is not recalculated for them.

Estimated nutrition

Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.

An oily-fish breakfast, which is why the fat figure is higher than the other breakfasts here. Sardines eaten with their bones are also one of the few foods that bring calcium in quantity.

Nutrition per serving
Energy360 kcal
Protein28 g
Fat15 g
of which saturates2 g
Carbohydrate29 g
of which sugars5 g
Fibre4 g
Sodium590 mg
Show calculation notes

Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.

Calculation, whole recipe
IngredientWeight usedSourceEnergyProtein
tomatoes250 gFDC 170457Tomatoes, red, ripe, raw, year round average45 kcal2.2 g
olive oil4.5 gFDC 171413Oil, olive, salad or cooking40 kcal0.0 g
rye bread100 gFDC 172684Bread, rye259 kcal8.5 g
tinned sardines180 gFDC 175139Fish, sardine, Atlantic, canned in oil, drained solids with bone374 kcal44.3 g
parsley5 gFDC 170416Parsley, fresh2 kcal0.1 g
lemon juice5 gFDC 167747Lemon juice, raw1 kcal0.0 g
Whole recipeDivided by 2722 kcal55.2 g

Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.

Storage and reheating

In the fridge
Assemble and eat straight away. Roasted tomatoes keep, covered, for 3 to 4 days, and an opened tin of sardines should be moved to a covered container and eaten within a day or two.
Reheating
Toast fresh bread rather than reheating the assembled toast.

Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.

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