Dinner

Grilled sardines with salad and bread

Name: Grilled sardines with salad and bread
Yield: 1 serving
Cuisine: Greek
Ingredients: Sardines: 5–6 sardines (120 g cooked, cleaned); Salad: 1 bowl (200 g); Olive oil: 1 teaspoon; Wholemeal bread: 1 slice

396 kcal35 g protein4 ingredients

Standard portion: 396 kcal and 35 g protein. In the app the grams change so that the dish fits the calories of your own meal.

What is in the dish

The standard portion, before the app adjusts it to your calories.

Ingredient	Amount	kcal
SardinesSwap for: Salmon, Mackerel	5–6 sardines (120 g cooked, cleaned)	249
SaladSwap for: Cabbage and carrot salad	1 bowl (200 g)	36
Olive oil	1 teaspoon	41
Wholemeal breadSwap for: Wholegrain rye bread, Multigrain bread, White bread, Wholemeal toasts (crispbread), Barley rusk, Wholegrain rice cakes	1 slice	70

How to make it

Grill the sardines for 3–4 minutes on each side. Add a salad on the side. Dress with olive oil and lemon. Serve with wholemeal bread.

Nutrition

For the standard portion

Energy	396 kcal
Protein	35 g
Carbohydrate	17 g
of which sugars	4.7 g
Fibre	4.9 g
Fat	20 g
of which saturates	5.0 g
Salt	0.8 g
Calcium	154 mg
Iron	4.2 mg
Potassium	1,404 mg

Good to know

Contains: fish, gluten.
Wholemeal bread: Often contains oil.
In pregnancy: Sardines: only when thoroughly cooked, oily fish up to 2 times a week (set by the dietitian). Salad: wash well before eating.
Always read the labels of the products you use, too.

Your portion, in your own numbers

In the app the grams come from the calories of your own meal, from 241 to 771 kcal for this dish.

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