Sustainable and inexpensive sardines pack a serious nutritional wallop, which includes a boatload of omega fats and vitamin D. Raisins add desirable sweetness that complements the licorice notes of fennel.
1/2 cup (125 mL) walnut pieces
1 medium carrot, shredded
1 tsp (5 mL) lemon zest
2 garlic cloves, chopped
Salt and pepper, to taste
3 Tbsp (45 mL) extra-virgin olive oil
Whole grain ciabatta bread or whole grain baguette
2 tins sardines packed in water, drained
1/3 cup (80 mL) golden raisins
1 fennel bulb, very thinly sliced
1 cup (250 mL) fresh parsley
Add walnuts, carrot, lemon zest, garlic, salt, and pepper to bowl of food processor. Process until well combined. With machine running, pour in olive oil and mix until mixture holds together.
Slice ciabatta or baguette into 4 - 6 in (15 cm) pieces and slice each piece in half lengthwise. To assemble, spread walnut mixture on each slice of bread and top half the slices with sardines, raisins, fennel, and parsley. Place remaining 4 slices of bread on top.
Each serving contains: 492 calories; 23 g protein; 27 g total fat (3 g sat. fat, 0 g trans fat); 43 g carbohydrates; 8 g fibre; 548 mg sodium
source: "The Humble Sandwich", alive #347, September 2011
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