Kippers and Bits

Kippers and Bits
Kippers and Bits
Kippers, Vidalia Onions, Lemony Mayo and Greens When I went to Norway two years ago, I was amazed by how healthy everyone looked. The women, in particular, had complexions that were milky white; their hair was shiny, and they had a radiance about them that could only come from the incredible amounts of omega-3-rich, cold-water fish they ate. When I returned home, I tried to maintain a high level of fish consumption, knowing it would also be beneficial for my brain, heart and muscle mass. Scientifically speaking, the protective effects of fish consumption greatly outweigh any of the risks you may read about. This recipe was inspired by my trip to Norway, and it's as delicious as it is nutritious; the sandwich is bursting with heart-healthy fats, vitamins D and A and the minerals calcium and potassium. Kippers are salted, cold-smoked herring; if you can't find them, try sardines or anchovies. While this meal isn't the most kid-friendly, it will keep you nourished and energized so you can tackle whatever life throws your way!
  • Preparing Time: -
  • Total Time: -
  • Served Person: 4 sandwiches
Sandwich Fish Onion Picnic Back to School Lunch Seafood Healthy
  • 4 slices multigrain bread
  • freshly ground black pepper, to taste
  • 2 tbsp/30 g low-fat mayonnaise
  • 1 tbsp/15 ml nonfat greek yogurt
  • 1/8 tsp lemon zest
  • 1 tsp/5 ml lemon juice
  • 4 leaves crisp lettuce (such as boston, romaine or bibb)
  • 4 thick slices beefsteak tomato
  • 4 thin slices vidalia onion
  • 2 (3 1/4 oz/91 g) cans kippers, drained
  • 4 oz/112 g avocado, thinly sliced (optional)

Preparation Combine the mayonnaise, yogurt, lemon zest and juice. Set aside. Toast the bread. To assemble the sandwiches, place the bread on a work surface and spread with the lemony sauce. Top with 1 leaf of lettuce (fold it if necessary), 1 slice of tomato, 1 slice of onion, one-fourth of the kipper filets and 1 ounce/28 grams of the avocado. Season with freshly ground black pepper. Tina's Tip:Kippers on toast is a classic meal in Great Britain and Ireland, while sardines are more popular in Scandinavia. Either fish works in this recipe, and if you have leftovers, toss them into eggs, a salad or a red sauce for a punch of flavor!Per Sandwich: Calories 380, protein 17 g, total fat 19 g, carbohydrates 37 g, sodium 690 mg, fiber 12 g Nutritional analysis provided by The Truly Healthy Family Cookbook Reprinted with permission from The Truly Healthy Family Cookbook: Mega-nutritious Meals that are Inspired, Delicious and Fad-free by Tina Ruggiero, M.S., R.D., photography by Bill Bettencourt. Copyright © 2013 Tina Ruggiero. First published in 2013 by Page Street Publishing.

Preparation Combine the mayonnaise, yogurt, lemon zest and juice. Set aside. Toast the bread. To assemble the sandwiches, place the bread on a work surface and spread with the lemony sauce. Top with 1 leaf of lettuce (fold it if necessary), 1 slice of tomato, 1 slice of onion, one-fourth of the kipper filets and 1 ounce/28 grams of the avocado. Season with freshly ground black pepper. Tina's Tip:Kippers on toast is a classic meal in Great Britain and Ireland, while sardines are more popular in Scandinavia. Either fish works in this recipe, and if you have leftovers, toss them into eggs, a salad or a red sauce for a punch of flavor!Per Sandwich: Calories 380, protein 17 g, total fat 19 g, carbohydrates 37 g, sodium 690 mg, fiber 12 g Nutritional analysis provided by The Truly Healthy Family Cookbook Reprinted with permission from The Truly Healthy Family Cookbook: Mega-nutritious Meals that are Inspired, Delicious and Fad-free by Tina Ruggiero, M.S., R.D., photography by Bill Bettencourt. Copyright © 2013 Tina Ruggiero. First published in 2013 by Page Street Publishing.

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