KIPPERS AND BITS

Kippers and Bits image

Provided by @MakeItYours

Number Of Ingredients 11

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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 slices multigrain bread
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)
Freshly ground black pepper, to taste

Steps:

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.