Lunch

Sardine and tomato wholemeal toast

Name: Sardine and tomato wholemeal toast
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Yield: 1 portions
Ingredients: 90 g tinned sardines in olive oil, drained; 1 whole tomato, finely chopped; 1 tsp lemon juice; 2 slices wholemeal bread; black pepper, to taste

Tinned sardines mashed with tomato and lemon on wholemeal toast — a quick, low-cost lunch that includes oily fish within weekly limits.

Prep: 5 min
Cook: 5 min
Total: 10 min
Portions: 1

Easy
Trying to conceive
Omega-3-containing
Budget-friendly
Quick and easy
Store-cupboard

Make this recipe

Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

Swap an ingredient

Only swaps that keep this recipe pregnancy-safe are offered. Allergen information below updates when you choose one.

Gluten-free alternative: use gluten-free bread instead of wholemeal bread
Ingredient unavailable: use tinned mackerel instead of tinned sardines

Ingredients

For 1 portion. Tick items as you go — nothing is changed for anyone else.

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Method

Step 1. Toast the wholemeal bread.
Step 2. Mash the sardines with a fork in a bowl and mix in the chopped tomato and lemon juice.
Step 3. Season with black pepper.
Step 4. Spoon the sardine mixture over the toast and serve immediately.

Allergens for your selection

Contains: Fish
Contains: Cereals containing gluten

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Food-Safety Notes

Tinned sardines count towards no more than 2 portions of oily fish a week.
Keep any leftover sardine mixture chilled and eat within 24 hours.
This recipe contains no alcohol, in line with general guidance while trying to conceive.

Supplements and drinks

The NHS advises taking a 400 microgram folic acid supplement every day while trying for a baby and until you are 12 weeks pregnant. Folate-containing foods do not replace that supplement. Some people are advised to take a higher dose — ask your GP.
The NHS advises considering a daily 10 microgram vitamin D supplement, particularly between October and early March.
The NHS advises avoiding alcohol if you could become pregnant, and limiting caffeine to 200mg a day in pregnancy. Recipes here contain no alcohol.

Allergens

Contains: Fish
Contains: Cereals containing gluten

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Storage, freezing and reheating

In the fridge: Best eaten fresh; if preparing ahead keep the sardine mixture chilled and use within 24 hours.
Freezing: Not suitable for freezing.
Reheating limit: Reheat only the portion you plan to eat.

Approximate nutrition per portion

Energy: 310 kcal
Protein: 22 g
Carbohydrates: 26 g
Fibre: 5 g
Fat: 14 g
Saturated fat: 2.8 g
Salt: 1.1 g
Calcium: 220 mg
Omega-3: 1.5 g

All figures are approximate and will vary with the products and portion sizes you use.

Key nutrients: Omega-3, Calcium, Protein.

Sources

Fish and shellfish — NHS, reviewed 25 July 2026
Vitamins and minerals — Calcium — NHS, reviewed 25 July 2026

Written by Antega Editorial Team · Reviewed status: Published · Last reviewed 25 July 2026

Important information

Antega's Trying to Conceive Recipes are provided for general information and meal inspiration for anyone hoping to conceive, including partners. They are not a personalised diet plan, they are not fertility treatment, and no food or recipe can be said to improve fertility or guarantee conception. They do not replace advice from your GP, midwife, fertility specialist, registered dietitian or another qualified healthcare professional. Speak to a healthcare professional before making significant dietary changes, particularly if you have allergies, diabetes, PCOS, endometriosis, coeliac disease, a thyroid condition, another medical condition or specific dietary requirements.

If you have PCOS, endometriosis, diabetes, coeliac disease, a thyroid condition or another medical condition, ask your GP or a registered dietitian how these meal ideas fit your own care plan.