Fresh, juicy, salty, crunchy – this is my recipe for low FODMAP tomato, basil and sardine toasts. Seasonal tomatoes are the perfect match for plump and oily tinned fish and piled high onto crispy bread, what’s not to love?
This is one for a hot day, when you want lunch that can be made fast but eaten at leisure. Ideally in dappled shade, with something ice cold to drink and a neighbour’s good choice in music floating easy in the breeze. Though I can confirm it’s also great eaten at your desk alongside a gone-cold tea, with a big to-do list. Al-fresco eating is not essential – this delicious lunch recipe brings the vibe to you!
A shout out to fellow tinned fish lovers who also feel worried when the cupboard stock-take falls below two. Sorry if that’s not you – though as always, my hope is that this is the recipe that might help change your mind. If you are less interested in tinned fish and perhaps more interested in the mentioned ice-cold beverage to accompany it, the recipe for the Rosé wine sangria, poking in shot top right, is here. I hope you enjoy.
You could easily scale up the recipe if making for more than two. Chop the tomatoes a little in advance and slice the cheese, then simply toast the bread and pile high to serve.
Ingredients for low FODMAP tomato, basil and sardine toasts
Gluten free bread – While it’s true that good gluten free bread will make this recipe taste even better, it’s also true that grilling and slathering most gluten free bread in garlic-infused oil will cover a multitude of sins
Large tomatoes on the vine – apart from the good visuals, vine ripened tomatoes often taste sweeter which is why I can for them. Add large, ripe tomatoes are likely to be delicious here. See before for my FODMAP tomato notes if useful for you!
Sea salt and freshly ground black pepper – a seasoned tomato is a happy tomato!
Sardines in olive oil – the Ortiz brand is the bees-knees if your budget stretches, but any will do
Garlic-infused oil – Garlic infused oil is such a great way to add that garlic flavour without FODMAPS for those that need to avoid, but you can sub in regular olive oil also
Parmigiano Reggiano – I love the slithers of salty, creamy parmesan cheese alongside the toasts (citrusy olives are good too) but if a fish and cheese combo is sacrilege for you then simply omit
Lemon – the most delicious flavour enhancer, I love using lemon in all kinds of cooking and this recipe uses both the zest and juice for a citrussy hit
Small pinch of chilli flakes – just for a little heat
Basil – fresh and fragrant, basil is such a good match for tomato. Use as much or as little as you like
Ingredients
1 gluten-free baguette (eat any leftovers with some good extra-virgin olive oil) or 2-3 slices of gluten-free bread
Method
- Roughly chop the tomatoes and season well. Add to a small bowl – escaped juices and all – and combine with a little of the olive oil from the sardines. Cut the cheese into thin slices.
- Slice and toast the bread in a toaster or on a hot griddle. While warm, drizzle with the garlic-infused oil.
- Break the fish into chunks and place on the toasts, then pile the tomatoes on top. Grate over a little lemon zest and squeeze over a little lemon juice. Sprinkle some chilli flakes and top with the basil. Serve the cheese alongside.
FODMAP recipe notes:
- This recipe uses FODMAP friendly ingredients and should fit in with FODMAP limits. I follow the Monash University app data to create FODMAP friendly recipes – if unsure, as always, please ask your dietician or GP
- Cherry tomatoes are slightly higher FODMAP (45g per serving) than what Monash call ‘common tomatoes’ (65g per serving), which is why I’ve used the latter in this recipe. If you can get hold of roma tomatoes, then they’re even lower FODMAP at 75g per serving. If FODMAPs aren’t a worry for you/you can tolerate tomatoes just fine, then use any ripe tomato you’d like and up the amount to 200g
- A quick note on tinned sardines in sauces such as tomato – most seem to have onion and garlic in their ingredient list. Always worth a quick check if you need to be on the look out
- Higher FODMAP variation: use wheat bread and swap the garlic-infused oil for fresh garlic to rub on the toasts
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I love seeing what you’ve created – so if you make this recipe (or any other from this site) don’t forget to take a photograph and tag me @shecanteatwhat or with #shecanteatwhat and #fodmapfriendlykitchen on social!
Images by Jenni Helin.
