Sardines are a nutritious and affordable source of many nutrients including omega-3 fatty acids, calcium and vitamin B-12. You can add the canned variety to salads or eat them on toast and there is a lot you can do with fresh sardines too. This sandwich is filled with so many flavours - the umami sardine, garlicky oily chimichurri, bitter rocket and sweet tomatoes and sprouts. You will be very, very satisfied with the balance. I've used a gluten free sourdough variety for bread, however you can use any bread you like for this recipe, or make it as a wrap!
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Tips
When using canned sardines, ensure you pat them dry on a paper towel before using in your meal. This will remove or reduce excess oil or salt residue. I recommend doing this with any veggies or herbs you wash before using them in a sandwich, so that the bread doesn't get soggy!
You can also swap the sardines for any other fish or protein in this recipe - think tuna, mackerel, chicken, tofu or tempeh.
Nutritious and flavourful - the ideal lunch time sandwich.
Sardine sandwich with chimichurri, rocket, sprouts and tomatoes
Time: 15 Minutes Yield: 1 Serving
Nutrition Facts (coming soon)
Ingredients
For chimichurri:
1/2 bunch parsley
Handful oregano
1/2 bunch coriander
1 red birds eye chilli
4 cloves garlic
1/4 cup olive oil
1 tbsp white wine vinegar
For sandwich: 1 can sardines
3-4 large rocket salad leaves
handful alfalfa sprouts
handful broccoli sprouts
1 tomato, sliced 2-3mm thick
gluten free bread
Method
1. Prep your chimichurri: Using a blender or food processor, mix parsley, coriander, oregano, chilli, 1 tsp salt and 1/4 cup olive oil and white vinegar until combined but not too fine. Alternatively, you can finely chop the herbs and then mix together with liquids in a bowl. You can use the parsley and coriander stalks for this marinade.
2. Grill or toast your bread, then brush lightly with olive oil on the 'inside'.
3. Layer one side of the bread with chimichurri, tomato, alfalfa sprouts, 2 sardines, broccoli sprouts and then top with bread before pressing down firmly to cut in half. You can wrap this in a paper towel and baking paper to pack tightly for your lunch at work or the school lunch box for the kids. You can also swap the sardines for any other canned fish, tuna works great!
