A tin of premium bonito in olive oil becomes dinner in under fifteen minutes. The flaked fish, peppery oil, and crisp bread make a meal that tastes more composed than it is, built from almost nothing but quality ingredients.

Serves 2. 12 minutes, 10 at the stove.

About 190 calories a serving, 6 g protein, 35 g carbohydrate, 3 g fat. From USDA figures for 83% of the ingredients; amounts are the recipe's.

Cook mode

1. Slice 1 garlic clove thin and warm it in 1 tablespoon olive oil in a small pan over medium heat until fragrant, about 1 minute. Pour into a bowl and stir in 1/2 teaspoon dried rosemary, salt, and pepper.1 min
2. Toast 4 slices of bread in a toaster or under the broiler until golden and crisp, about 2 to 3 minutes.3 min
3. Rub each warm slice with the garlic oil, then break the bonito into flakes over the toast, pouring a little of the oil from the tin over each piece. Squeeze fresh lemon over all and serve warm.

Note Swap canned white beans for bonito and dress with the same garlic oil and lemon. Leftover oil from the tin keeps in the fridge for two weeks; use it to dress salads or pasta. Serve with a simple green salad or bitter greens dressed with lemon.