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.
- Yield
- 4 Servings
- Serving size
- individual sandwich
- Rating
- 3.26 of 5 (94 ratings)
Food groups
- Grains: 3 ounces
- Protein Foods: 1 1/2 ounces
- Vegetables: 3/4 cups
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)
Directions
- 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 per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 326.89 |
| Total Fat | 7.52 g |
| Saturated Fat | 1.25 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 3 g |
| Linoleic Acid | 3 g |
| α-Linolenic Acid | 0.3 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 53.25 mg |
| Carbohydrates | 44.14 g |
| Dietary Fiber | 6.52 g |
| Total Sugars | 7.83 g |
| Added Sugars included | 4 g |
| Protein | 20.77 g |
| Calcium | 302 mg |
| Potassium | 588 mg |
| Sodium | 508.47 mg |
| Copper | 0 mg |
| Iron | 4 mg |
| Magnesium | 95 mg |
| Phosphorus | 399 mg |
| Selenium | 42 mg |
| Zinc | 2 mg |
| Vitamin A | 25 mcg |
| Vitamin B6 | 0.4 mg |
| Vitamin B12 | 3.4 mcg |
| Vitamin C | 12 mg |
| Vitamin D | 2 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 18 mcg |
| Folate | 56 mcg |
| Thiamin | 0.4 mg |
| Riboflavin | 0.3 mg |
| Niacin | 6 mg |
| Choline | 60 mg |
Notes
Canned tuna or salmon can be used instead of sardines
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Source
Recipe by: USDA Center for Nutrition Policy and Promotion
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/sardine-cucumber-and-tomato-sandwich. Federal works are public domain in the United States.