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Sardine, Cucumber, and Tomato Sandwich

Sardine, Cucumber, and Tomato Sandwich

Sardine, Cucumber, and Tomato Sandwich on a cutting board
Makes: 4 Servings
Preparation 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 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

  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

Learn more about:

Source:

USDA Center for Nutrition Policy and Promotion

Nutrition Information

Serving Size: individual sandwich
Nutrients Amount
Total Calories 327
Total Fat 8 g
Saturated Fat 1 g
Cholesterol 53 mg
Sodium 508 mg
Carbohydrates 44 g
Dietary Fiber 7 g
Total Sugars 8 g
Added Sugars included 4 g
Protein 21 g
Vitamin D 2 mcg
Calcium 302 mg
Iron 4 mg
Potassium 588 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 327
Total Fat 8 g
Saturated Fat 1 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 mg
Carbohydrates 44 g
Dietary Fiber 7 g
Total Sugars 8 g
Added Sugars included 4 g
Protein 21 g
Minerals
Calcium 302 mg
Potassium 588 mg
Sodium 508 mg
Copper 0 mg
Iron 4 mg
Magnesium 95 mg
Phosphorus 399 mg
Selenium 42 mg
Zinc 2 mg
Vitamins
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

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Grains 3 ounces
Protein Foods 1 1/2 ounces
Vegetables 3/4 cups
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