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Mackerel Thirds Protein Toastie

A working lunch that delivers (pretty much) the magic thirds: 1/3rd protein, 1/3rd fat, 1/3rd carbs (apple not included!)

If you’re not a fan of fish, try this one anyway. The mackerel is prepared with a cap full (9ml) of balsamic vinegar, plus a squirt of low fat salad cream (all included in nutritional analysis). Combine these ingredients well by mashing together. This helps to tone down the fishness, when combined with the tomato and cheese (yes cheese with fish!)

Toasting the bred first makes a one side sandwich plausible! If you have access to a microwave at work, give the cheese on toast a blast before you add the mackerel (cold) and tomatoes. Hot + cold sensations and melted cheese even more delicious. We dare you not to love it!

  • Protein: 27.2g
  • Carbs: 25.7g
  • Fats: 24.1g
  • Calories 435 (1824 kJ)

2/3rds of fats are fish, low in saturates and a bonus 2.5g of Omega 3 is included! Eating the small apple in the background is extra and adds 53 calories/ 14g carbs.

Products: 2 x cherry tomatoes, 1 whole tin of Tesco Skinless & Boneless Mackerel in Brine (88g drained), 20g (thin slices) Extra Mature Cheddar, 1 slice Tesco Multigrain Batch toasted, a squirt (5g) of Tesco 50% fat salad cream, cap full (9ml) of F Giacobazzi Balsamic Vinegar Modena (Tesco).