Learning Objective
You will learn how to make a healthy recipe by Michael Mosley and Claire Bailey and be able to catch up on their webinar.
As part of our series on eating bread and weight loss, this is the recipe that was mentioned in our in-conversation with guests Dr Michael Mosley & Dr Clare Bailey. Sardines are some of the least expensive fish to buy and are rich in Vitamin D (another nutrient linked to supporting mental health and many other functions). Vitamin D is plentiful in sardines, and they are. We love that consumer reports recently reported that “small fish like sardines were the most nutritious and among the most environmentally efficient, with small fish having an environmental impact as low as root vegetables and grains” What is also significant is they have high levels of omega-3 fatty acid content, which has been shown to protect against blood clots that can cause a heart attack or stroke. Sardines are one of the fish with the highest amounts of these essential fats.
Time: 10 mins.
Serves 2
PER SERVING
239cals PROTEIN 15.5g CARBS 18.4g FAT 10.7g FIBRE 3.7g
This is a super-healthy store-cupboard staple – and another great source of omega-3.
Ingredients:
- 2 thin slices wholemeal or seeded sourdough (each around 40g)
- 1 x 120g can sardines in olive oil, drained
- 1 heaped teaspoon capers, drained (optional)
- 8 cherry tomatoes, halved
- large handful young spinach leaves or rocket
- 2 teaspoons extra-virgin olive oil
- dash balsamic vinegar or Tabasco
1. Preheat the grill to high and line the grill pan with foil.
2. Place the bread on the foil and grill it until lightly browned on both sides; or use a toaster.
3. Mash the sardines roughly onto the toast and scatter with the capers, if using. (Make sure you completely cover the toast so it doesn’t burn when it goes under the grill.) Place the tomatoes on top and season with a little sea/rock salt and ground black pepper.
4. Place under the grill for about 2 minutes, or until the sardines are hot and the tomatoes have softened.
5. Transfer to two plates and serve with the leaves alongside, dressed with the oil and a little balsamic vinegar or Tabasco, to taste.
Book details:
The Fast 800 Easy, by Dr Clare Bailey and Justine Pattison, is published by Short Books, RRP £16.99
Learning Outcome
You will understand the research behind this recipe from watching the webinar and know how to make a healthy and simple recipe.