A hearty and healthy breakfast for one.


  • 120 g tin sardines in extra virgin olive oil
  • 2 tsp tomato ketchup
  • 2 tsp low-fat mayonnaise
  • few drops worcester sauce to taste
  • freshly ground black pepper
  • 2 slices coarse wholemeal toast
  • 1 tomato (quartered)


  • Preheat the grill to medium-high.
  • Thoroughly mash the sardines, ketchup, mayo, Worcester sauce and pepper with a fork until the bones are all smashed and you have a thick creamy consistency.
  • Divide the mixture between 2 slices of toast.
  • Put them on a sheet of foil under the grill until the fish starts to brown – about 3 minutes.
  • Remove and serve at once with the tomato.