The Sardine Toast for When You Have Four Minutes

Fresh fish takes planning. Some days you don't have that, and that's exactly when a tin of sardines earns its place in your pantry. Canned sardines and mackerel are genuinely one of the best value sources of omega-3s going, and because the small bones are soft enough to eat, you're also getting a real hit of calcium most people don't associate with fish at all.

What you'll need

• 1 tin of sardines or mackerel in tomato sauce or spring water
• 1 slice of wholegrain toast
• A squeeze of lemon
• Sliced tomato or a few chopped chives, if you have them

How to make it

Toast the bread. Drain the tin well and mash the sardines roughly with a fork. Spoon over the toast, add a squeeze of lemon and whatever fresh things you've got on hand. That's it.

No cooking, no cutting board beyond the toast, and it's shelf-stable, so there's no reason not to keep a few tins around for the days that don't go to plan. Canned fish is also a low-mercury choice for the most part, since sardines and mackerel (the regular kind, not king mackerel) sit low on the food chain, making this an easy one to reach for during pregnancy or breastfeeding too.

Real omega-3s, real calcium, genuinely four minutes.