Sardine and tomato whole wheat toast

Name: Sardine and tomato whole wheat toast
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Yield: 1 portions

Tinned sardines mashed with tomato and lemon on whole wheat 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 whole wheat bread
Ingredient unavailable: use canned mackerel instead of canned sardines

Ingredients

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

Amounts are converted from the metric original and rounded to measures you can use at home. Cups are US cups (240 ml) and oven temperatures include Fahrenheit.

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

Method

Step 1. Toast the whole wheat 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

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.

Allergens

Contains: Fish
Contains: Cereals containing gluten

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

Supplements and drinks

The CDC recommends that all women of reproductive age get 400 micrograms (mcg) of folic acid every day, starting before conception and continuing through early pregnancy, to help prevent neural tube defects. Folate-rich foods do not replace that supplement. Some people are advised to take a higher dose — ask your doctor.
The NIH Office of Dietary Supplements recommends 15 micrograms (600 IU) of vitamin D daily for most adults. Ask your doctor whether you need a supplement, as requirements vary with diet, sunlight exposure and health conditions.
The CDC advises avoiding alcohol when trying to conceive and throughout pregnancy — there is no known safe amount. ACOG advises limiting caffeine to less than 200 mg a day in pregnancy. Recipes here contain no alcohol.

Sources

Advice about eating fish — US Food and Drug Administration and Environmental Protection Agency, reviewed 31 August 2026
Calcium — health professional fact sheet — NIH Office of Dietary Supplements, reviewed 31 August 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 personalized 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 doctor, OB-GYN, 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, celiac disease, a thyroid condition, another medical condition or specific dietary requirements.

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