Why it belongs in a longevity kitchen
Sardines offer a rare combination of omega-3s, protein and convenience; rye and tomato keep the meal grounded and satisfying.
Nutrition principles in this recipe
- Oily fish delivers DHA and EPA without needing a long cook
- Tomatoes, herbs and capers add brightness and lycopene-rich structure
- Rye bread tends to feel steadier and more satiating than softer refined options
Ingredients
- 1 tin high-quality sardines
- 4 slices dark rye bread
- 2 ripe tomatoes
- 1 tbsp capers
- Parsley and lemon zest
- 1 tsp Dijon mustard
- Olive oil, black pepper
Method
- Toast the rye until crisp.
- Crush tomatoes lightly with mustard, olive oil and black pepper.
- Pile tomato mixture onto toast, top with sardines, capers and parsley.
- Finish with lemon zest and a drizzle of good olive oil.