Turkey burger with pepper yoghurt and wedges
A tender turkey burger with roasted pepper sauce and oven wedges.
About 50 min · 595 kcal · 40 g protein per serving
Sardine, tomato and lemon on toast
Tinned sardines crushed with lemon over tomatoes on toast.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 21 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
- Photograph the finished toast
- Time
- About 10 min
- estimated
- Serves
- 2
- see below
- Energy
- 405 kcal
- per serving
- Protein
- 31 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish, gluten. Check the labels on packaged ingredients:
- sourdough bread. Bread often contains soya and can contain milk, egg or sesame; 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
Toast the sourdough bread well, until it is firm enough to hold a wet topping without going soft underneath.
Drain the sardines and crush them roughly in a bowl with the lemon juice and the oil, leaving plenty of recognisable pieces.
Slice the tomatoes thinly and lay them over the toast, which keeps the fish from soaking straight into the bread.
Pile the sardines on top and finish with the chopped parsley.
The useful detail
Crush the sardines only roughly. Mashed to a paste they lose the texture that makes them worth eating and start to taste like something from a jar.
Make it work for you
One serving is One slice of 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
Softer and less bony, with a stronger flavour.
Per serving: about 55 kcal more, about 1 g less protein, about 6 g more fat.
Rye bread instead of sourdough
Denser and darker, and it stands up to a wet topping better still.
Per serving: about 5 kcal less, about 1 g less protein, about the same fat.
Tinned tuna instead of sardines
Much milder and drier, with less of the oily richness. Add a little more oil.
Per serving: about 120 kcal less, about 5 g less protein, about 10 g less fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A ten minute lunch with no cooking where a single tin carries around 50 g of protein across two servings, along with the omega-3 fats of an oily fish.
| Energy | 405 kcal |
|---|---|
| Protein | 31 g |
| Fat | 17 g |
| of which saturates | 2 g |
| Carbohydrate | 31 g |
| of which sugars | 5 g |
| Fibre | 2 g |
| Sodium | 620 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.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| sourdough bread | 100 g | FDC 172675Bread, french or vienna (includes sourdough)Calculated with FoodData Central's French or Vienna bread record, which it states includes sourdough. | 272 kcal | 10.8 g |
| tinned sardines | 200 g | FDC 175139Fish, sardine, Atlantic, canned in oil, drained solids with bone | 416 kcal | 49.2 g |
| lemon juice | 15 g | FDC 167747Lemon juice, raw | 3 kcal | 0.1 g |
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| tomatoes | 200 g | FDC 170457Tomatoes, red, ripe, raw, year round average | 36 kcal | 1.8 g |
| parsley | 10 g | FDC 170416Parsley, fresh | 4 kcal | 0.3 g |
| Whole recipe | Divided by 2 | 811 kcal | 62.1 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
- Keep the crushed sardine mixture covered in the fridge for up to 2 days and assemble on the toast only when you eat.
- Reheating
- Not needed; this is a cold topping on hot 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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