Rollmop and caper bruschetta

Serves

2 as a light meal

Timing

Preparation: 5 mins
Cooking: 45 mins

2 large slices of walnut bread (see baked bean and walnut bread recipe or use bought bread)
Extra virgin olive oil
2 red peppers, cut in half, stalk and seeds removed
2 rollmops
2 tbsp capers
2 medium red onions, peeled and thinly sliced
Freshly ground black pepper
1 tsp freshly chopped parsley

Method
1 Place a little extra virgin olive oil in a small pan, add the thinly sliced red onions and place over a low heat until soft but not brown. They will caramelise and taste quite sweet.

2 In the meantime in a hot oven GM6/200C roast the red peppers in a little olive oil for 20-30 mins until the skins look quite charred. Remove and place in a bowl, tightly cover with cling film and allow to cool until the skins slide off fairly easily.

3 Drizzle the walnut bread with extra virgin olive oil and place in an oven GM6/200C or under a medium/hot grill until crisp and golden.

4 Top each slice of toasted bread with the red pepper cut into slithers, the red onion mixture and the rollmop, sprinkle over the capers, parsley and freshly ground black pepper.

5 Serve immediately, before the toast becomes soggy, with a spinach salad on the side.

Dr Clayton says

Herrings are oily fish, an excellent source of Omega 3 for powerful protection against heart disease and osteoporosis (it helps the absorption of calcium).

Red onions and red peppers both contain flavonoids which also protect against heart disease.

Dr Clayton says

highlights the benefits from the main ingredients in each recipe, and the symbols show how those foods can reduce major health threats. The more symbols, the stronger the protection.

Heart disease