Simple Sardines on Sourdough with Lemon & Parsley

I know. Sardines. They have a reputation. But hear me out: they're cheap, they're sustainable, they're packed with omega-3s that your brain absolutely loves, and when you pile them onto good sourdough with lemon and parsley, they're genuinely delicious.

Why it's gut-friendly: Sardines are one of the best sources of omega-3 fatty acids, which are powerfully anti-inflammatory and support brain health. Sourdough is fermented and easier to digest. This is a proper gut-brain axis meal in five minutes.

Ingredients (Serves 1):

• 1 tin of sardines in olive oil (good quality makes a difference)
• 1 thick slice of sourdough bread
• Juice of ½ lemon
• A small handful of fresh parsley, roughly chopped
• Pinch of chilli flakes (optional, if your stomach is feeling brave)
• Salt and pepper

Method:

1. Toast the sourdough until golden and crisp.
2. Drain the sardines (save the oil for drizzling if you like).
3. Pile the sardines onto the toast and roughly mash with a fork.
4. Squeeze over the lemon juice, scatter with parsley, and add chilli flakes if using.
5. Season with a little salt and pepper.
6. Eat immediately. Feel smug about your omega-3 intake.