Ingredients
8 slices whole-wheat or multigrain bread (toasted)
1 cucumber (peeled
if desired
thinly sliced)
2 cans sardines
water packed (4 oz cans
drained)
1/4 cup lemon juice
1 large tomato (thinly sliced)
1 red or white onion (peeled and thinly sliced)
Steps
Put 4 slices toasted bread on the cutting board. Arrange cucumber slices on top of each slice.
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.
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.
Cut the sandwich in half and serve right away.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 230 |
| Total Fat | 3 g |
| Saturated Fat | 1 g |
| Cholesterol | 17 mg |
| Sodium | 460 mg |
| Carbohydrates | 29 g |
| Dietary Fiber | 5 g |
| Total Sugars | 6 g |
| Added Sugars included | 3 g |
| Protein | 23 g |
| Vitamin D | 3 mcg |
| Calcium | 84 mg |
| Iron | 2 mg |
| Potassium | 474 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Sardine, Cucumber, and Tomato Sandwich. Recipe source: USDA Center for Nutrition Policy and Promotion. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.