Canned sardines in spiced oil need nothing but bread to become dinner; the bright heat and smoke here make a meal in five minutes. Toast soaks up the oil, the sardines soften slightly, and you eat with your hands.

Serves 2. 8 minutes, 5 at the stove.

About 170 calories a serving, 6 g protein, 30 g carbohydrate, 3 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.

Cook mode

1. Toast four slices of bread until golden and crisp, about three to four minutes.4 min
2. Lay two pieces of toast on each plate. Open the tin of sardines and spoon the fish and oil evenly over the toast, leaving none behind.
3. Grind black pepper over each portion and add a pinch of salt to taste. Serve at once while the toast is still warm.

Note Swap bread for crackers or sliced cheese. Leftovers keep in the tin for two days. Serve with a sharp salad or pickled vegetables to cut the richness.