Sardine and Veggie Nordic Sandwich

Tinned fish are economical, delicious and vastly underutilized food for tight budgets. Sardines can be found packed in olive oil and even zesty tomato sauce.  For summer meals, the olive oil is an excellent foil for crunchy summer veggies with more delicate flavors.

Serving size

1

Makes

4

Ingredients

4 slices rye bread, dense, whole-grain

2 tablespoons mayonnaise (homemade preferred)

1 can sardines, in olive oil

1 small fennel bulb, thinly sliced

5 radishes, thinly sliced

5 sprigs fresh herbs (tarragon, fennel fronds, chervil etc.), chopped

Pepper, to taste

Nutrition Info

Makes:Serving size: 1

Calories

198

Fat

9 g

Saturated Fat

1 g

Cholesterol

36 mg

Carbohydrates

20 g

Sugar

3 g

Fiber

4 g

Protein

9 g

Sodium

340 mg

Calcium

144 mg

Phosphorus

185 mg

Potassium

406 mg

Instructions

  1. Spread ½ tablespoon of mayonnaise on each slice of bread.
  2. Slice the sardines in half, lengthwise. Place ¼ of the sardines prominently over each slice of bread.
  3. Add sliced fennel to each slice in a decorative manner.
  4. Add sliced radish in an attractive pattern.
  5. Dot the fish and veggies with additional mayonnaise.
  6. Sprinkle each sandwich with chopped herbs.
  7. Serve with a green salad. Enjoy!

 

Recipe contributed by FamilyCook Productions

When cooking for one person, wrap the extra canned sardines in foil and store in the refrigerator up to two weeks, until you want to make another open faced sandwich.

Mix this recipe up with different veggies!