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Sardine, Cucumber, and Tomato Sandwich

Toasted whole grain bread is stacked with cucumbers, sardines, tomato, and sliced red onion. Try canned tuna or salmon as tasty alternatives for sardines.

  • 20 minutes
  • 4 Servings
  • $3.00 - $5.99

Ingredients

  • 8 slices whole-wheat or multigrain bread
  • 1 cucumber
  • 2 cans sardines, water packed
  • 1/4 cup lemon juice
  • 1 large tomato
  • 1 red or white onion

Steps

1

Put 4 slices toasted bread on the cutting board. Arrange cucumber slices on top of each slice.

2

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.

3

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.

4

Cut the sandwich in half and serve right away.

Ingredients

Serving Size: individual sandwich

NutrientsAmount
Total Calories230
Total Fat3 g
Saturated Fat1 g
Monounsaturated Fat1 g
Polyunsaturated Fat1 g
Linoleic Acid0 g
α-Linolenic Acid0 g
Omega 3 - EPA27 mg
Omega 3 - DHA126 mg
Cholesterol17 mg
Carbohydrates29 g
Dietary Fiber5 g
Total Sugars6 g
Added Sugars included3 g
Protein23 g
Minerals
Calcium84 mg
Potassium474 mg
Sodium460 mg
Copper309 mcg
Iron2 mg
Magnesium74 mg
Phosphorus232 mg
Selenium68 mcg
Zinc2 mg
Vitamins
Vitamin A25 mcg RAE
Vitamin B60.4 mg
Vitamin B121.7 mcg
Vitamin C15 mg
Vitamin D3 mcg
Vitamin E1 mg
Vitamin K11 mcg
Folate49 mcg DFE
Thiamin0.3 mg
Riboflavin0.2 mg
Niacin10 mg
Choline39 mg

Source:

  • USDA Center for Nutrition Policy and Promotion