Sardine on Buttered Bread

Sardine on Buttered Bread, known as 'Torrada' in Portugal, is a simple yet iconic open-faced sandwich. It typically consists of a slice of crusty bread, toasted or fresh, spread with butter and topped with canned sardines, often seasoned with a squeeze of lemon or a sprinkle of parsley. This dish is a staple of Portuguese cuisine, celebrated for its rustic simplicity and connection to the country's maritime heritage.

🍽️ Nutrition at a glance

This dish is a good source of protein and healthy fats, primarily from the sardines, with carbohydrates coming from the bread. A single serving provides a substantial amount of omega-3 fatty acids, vitamin D, and calcium, with a rough calorie estimate of around 250-300 kcal per serving.

Nutrition breakdown

Calories	280 kcal
Protein	14 g
Carbs	20 g
Fat	16 g
Fiber	2 g
Sugar	2 g
Sodium	450 mg
Omega-3 (EPA+DHA)	1.2 g
Vitamin D	4.5 mcg
Calcium	150 mg
Phosphorus	200 mg
Vitamin B12	8.5 mcg
Selenium	30 mcg
Niacin (B3)	5 mg
Potassium	250 mg

Per 1 typical serving (1 slice of bread with butter and sardines, approx. 120 g) · estimated, varies by recipe

💡 What's interesting

Culturally, 'Torrada' is a beloved comfort food in Portugal, often enjoyed as a quick meal or snack, reflecting the nation's reliance on preserved fish. Nutritionally, it's unique because it combines the high-quality protein and anti-inflammatory omega-3s of sardines with the quick energy of bread, making it a balanced and nourishing option.