Sardine, Avocado And Bell Pepper Grill

Here’s an easy and substantial meal that tastes great and is packed with nutritional goodies.


Serves 4

12 sardine fillets

olive oil

juice of 1/2 lemon

4 slices whole-grain bread, toasted

1 avocado

2 tablespoons capers

black pepper

1 cup arugula leaves

1 roasted bell pepper, sliced


  1. Brush the sardines with olive oil and a sprinkle of lemon juice.
  2. Heat a grill pan and cook sardines for 3-4 minutes on one side only.
  3. Spread each slice of toast with avocado and sprinkle the capers over the top. Season with black pepper and a little more lemon juice.
  4. Lay the arugula over the avocado.
  5. Top with sardines and sliced bell pepper and serve.