Dr Clare Bailey's protein-packed 55p breakfast 'superfood' that slashes heart disease

Dr Clare Bailey has dished out her air-fryer breakfast recipe that's not just heart-healthy but also easy on the purse. The GP and food writer of the Fast 800 series, and wife of the late Dr , suggests sardines as a stellar breakfast choice.

Brimming with omega-3 fatty acids and loaded with protein, these tinned treats are a top pick, especially since the recommends we get our weekly dose of oily fish. A single 100-gram serving of tinned sardines in oil has about 208 calories and a hefty 24.6 grams of protein.

Plus, they're a steal starting at just 55p per tin in some stores. Dr Bailey whips up her dish by layering sourdough toast with sardines, tomato paste, capers, and a splash of vinegar, then popping it into the air fryer for a quick five minutes before laying it over fresh rocket.

While she enjoys it for lunch, it's also a well-balanced and nutritious breakfast. "Now that I'm often cooking for one, I thought I'd share with you a really easy and super-healthy sardines on toast," she said.

"Sardines on toast in the air fryer is incredibly quick and easy, as well as giving a healthy boost of much needed omega-3.

"And what's more it's a great source of protein, so it will keep you feeling full for longer. Simply toast sourdough or whole grain seeded bread. Use sardines in olive oil. Drain some away and keep a little to drizzle. Squeeze about 1/2 a tbsp of tomato paste over the sardines and scatter with a couple of tsp of capers to give a bit of zing , or a drizzle of vinegar such balsamic. Put it in the air fryer for about five minutes and serve with a bitter leaf salad like rocket."

Oily fish are known to be incredibly healthy for us. They are the richest source of long-chain omega-3, which can help to prevent heart disease.

It is also important for women who are pregnant or breastfeeding, because it can help a baby's nervous system to develop. Brits are advised to eat two portions of fish a week, one of which should be oily.

These include herring (bloater, kipper and hilsa are types of herring), pilchards, salmon, sardines, sprats, trout or mackerel. They can be fresh or out of a tin.

The protein is also a welcome boost for our bodies. Proteins are made up of chemical 'building blocks' called amino acids.

Your body uses amino acids to build and repair muscles and bones and to make hormones and enzymes. They are also an excellent source of energy.