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Sardine, Cucumber, and Tomato Sandwich

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Sardine, Cucumber, and Tomato Sandwich
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  • Makes: 4 Servings
  • Prep Time: 20 minutes

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

Ingredients

  • 8 slices whole-wheat or multigrain bread (toasted)
  • 1 cucumber (peeled, if desired, thinly sliced)
  • 2 can 4-ounce oil or water packed sardines (drained)
  • 1/4 cup lemon juice
  • 1 large tomato (thinly sliced)
  • 1 red or white onion (peeled and thinly sliced)

Directions

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.

Notes

Canned tuna or salmon can be used instead of sardines

Nutrition Information

Serving Size: individual sandwich
Nutrients Amount
Calories 230
Total Fat N/A
Saturated Fat 1 g
Cholesterol 17 mg
Sodium 460 mg
Total Carbohydrate 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
N/A - data is not available
Nutrients Amount
Calories 230
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
a-Linolenic Acid 0 g
Omega 3 - EPA 27 mg
Omega 3 - DHA 126 mg
Cholesterol 17 mg
Total Carbohydrate 29 g
Dietary Fiber 5 g
Total Sugars 6 g
Added Sugars 3 g
Protein 23 g
Minerals
Calcium 84 mg
Potassium 474 mg
Sodium 460 mg
Copper 309 mcg
Iron 2 mg
Magnesium 74 mg
Phosphorus 232 mg
Selenium 68 mcg
Vitamins
Vitamin A 25 mcg RAE
Vitamin B6 0 mg
Vitamin B12 2 mg
Vitamin C 15 mg
Vitamin D 3 mcg
Vitamin E 1 mg
Vitamin K 11 mcg
Folate 49 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 10 mg
Choline 39 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

CMP Food Groups
MyPlate Food Groups
Vegetables
3/4 cups
Grains
2 ounces
Protein Foods
2 ounces