south-african

Sardine and Tomato Bunny Wrap with Pickled Onion

This dish pairs whole wheat roti or wrap with tomato, sliced, red onion, thinly sliced and spinach leaves. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Lunch

Easy

Balanced Pescatarian

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

47 g Protein

76 g Carbohydrates

18 g Fat

12 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

134g canned sardines in olive oil, drained 268 kcal
90g whole wheat roti or wrap 248 kcal
202g tomato, sliced 36 kcal
67g spinach leaves 15 kcal
56g red onion, thinly sliced 22 kcal
17g apple cider vinegar 3 kcal
6g sugar 23 kcal
11g lemon juice 3 kcal
11g coriander leaves, chopped 30 kcal
1g black pepper 2 kcal
1g salt 0 kcal

Cooking instructions

red onionapple cider vinegarsugarsalt
Quick-pickle the onion: toss onion with vinegar, sugar, and a pinch of salt. Set aside 10 minutes.
canned sardines in olive oillemon juicecoriander leavesblack pepper
Mix sardines with lemon juice, black pepper, and half the chopped coriander, keeping some texture.
whole wheat roti or wrap
Warm the roti or wrap in a dry pan 30 seconds per side.
canned sardines in olive oilwhole wheat roti or wraptomatospinach leaves
Layer spinach and tomato on the warm wrap, then add the sardine mixture.
red onioncoriander leaves
Top with pickled onion and remaining coriander. Roll tightly.
Slice and serve immediately.