Kippers and Bits
['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']
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.
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