Based on the classic Tuscan bread salad Panzanella, this nutritious dish combines heart-healthy canned sardines with chunks of herby Italian bread moistened with fresh tomato juice. Crunchy fennel, broad beans, peppery rocket and capers add their flavours, complementing the fish perfectly.
Canned salmon is an excellent alternative to sardines. Drain and flake the fish. * If you can't find herbed focaccia or ciabatta, use a plain one and add 2 tbsp chopped fresh herbs such as basil or dill to the dressing. * Instead of broad beans, use a can of flageolet beans, about 200 g. They need only to be drained and rinsed.
Try to eat oily fish, such as sardines, at least twice a week as they provide essential fatty acids that may help to reduce the risk of heart disease. The bones in canned sardines are softened and edible, and a useful source of calcium. * Records show that onions have been cultivated since at least 3000BC, and throughout history they have been highly prized for their medicinal properties as well as for their flavour. In medieval times, they were hung in bunches on doors as protection against the plague. Onions are rich in a type of dietary fibre called fructoligosaccarides (FOS), which is believed to stimulate the growth of friendly bacteria in the gut while inhibiting the growth of harmful bacteria. Studies suggest that FOS also helps to protect against heart disease and cancer.
A, B1, B6, B12, C, E, folate, niacin, calcium, selenium * fibre, iron, potassium, zinc * B2