lunch

Sardine and Tomato Toast

PregnancyMediterraneanEasyServes 215 min

Mashed low-mercury sardines with a squeeze of lemon and fresh sliced tomatoes on toasted whole wheat bread.

Sardines are a powerhouse of DHA, an omega-3 fatty acid essential for the baby's rapidly growing brain and maturing eyes. They also provide readily absorbed calcium for bone development. Paired with whole wheat toast and fresh tomatoes, this meal offers the fiber and complex carbohydrates needed to keep the mother's blood sugar steady during the gestational-diabetes screening window, providing dense nutrition in a smaller meal size.

View Nutrition Facts

One serving≈330 kcal · 20 g protein

Calories330 kcal

Protein20 g

Carbs32 g · 5g sugar

Fat14 g · 2.1g sat

Fiber5.3 g

Sodium666 mg

Folate46 mcg DFE

Iron3.2 mg

Calcium269 mg

Choline52 mg

Iodine46 mcg

Vitamin D89 IU

Vitamin B124.1 mcg

DHA + EPA440 mg

Zinc1.9 mg

from its ingredients

Ingredients

1 can sardines in olive oil, drained
4 slices whole wheat bread, toasted
1 tomato, thinly sliced
½ lemon, juiced
1 tbsp olive oil
¼ tsp salt
¼ tsp black pepper
1 tbsp chopped parsley

Method

1In a small bowl, use a fork to mash the drained sardines with the lemon juice, olive oil, salt, and black pepper.
2Toast the whole wheat bread slices until golden brown.
3Layer the thinly sliced tomato on the toasted bread.
4Top with the mashed sardine mixture.
5Garnish with chopped parsley before serving.

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