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An image of a sardine melt on a white plate with a lemon wedge and a tin of sardines on the counter.

Sardine Melt

Jenny Shea Rawn MS, MPH, RD
Toasted whole wheat bread topped with thinly sliced cheddar, arugula, sardines, red onion, capers, more cheddar and then toasted until the cheese is melted, lightly browned and bubbly. This open-faced sardine melt is a fun and delicious twist on the classic tuna melt sandwich.
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Total Time 10 minutes
Course Main Course
Cuisine American
Servings 1
Calories 343 kcal

Ingredients
  

  • 1 slice whole wheat or whole grain bread
  • 4 thin slices cheddar cheese
  • 1 handful arugula
  • 1 4.2 ounce can sardines drained
  • 2 thin slices red onion
  • 1 tablespoon capers
  • fresh parsley chopped, optional
  • lemon wedge

Instructions
 

  • Toast bread. Preheat broiler.
  • Top bread with 2 thin slices cheddar, then arugula, then sardines, then red onion and capers and finally remaining 2 slices cheddar.
  • Broil for 2-4 minutes, until cheese is melted and lightly golden. Sprinkle with parsley (optional) and serve with lemon wedges.

Nutrition

Calories: 343kcalCarbohydrates: 13gProtein: 34gFat: 16gSaturated Fat: 3gPolyunsaturated Fat: 7gMonounsaturated Fat: 5gCholesterol: 173mgSodium: 745mgPotassium: 626mgFiber: 2gSugar: 2gVitamin A: 655IUVitamin C: 3mgCalcium: 564mgIron: 5mg
Keyword Sardine Melt
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