Description
Sardines on Whole Grain Toast is a nutritious, quick, and easy meal that’s rich in protein, omega-3 fatty acids, and fiber. Packed with healthy fats and packed with flavor, this dish is a fantastic option for a healthy snack, light lunch, or an energy-boosting breakfast. With the heartiness of whole grain toast and the richness of sardines, it’s a simple yet satisfying meal.
Ingredients
Scale
- 1 can of sardines in olive oil (about 3.75 oz)
- 2 slices whole grain bread (or your favorite whole-grain bread)
- 1 tablespoon olive oil (if not using oil-packed sardines)
- 1 tablespoon lemon juice (freshly squeezed)
- 1 teaspoon Dijon mustard (optional)
- 1 small clove garlic, minced
- Salt and pepper to taste
- Fresh parsley or cilantro for garnish (optional)
- Red pepper flakes (optional, for added heat)
- Thinly sliced red onion (optional)
Instructions
- Toast the Bread:
Toast the whole grain bread in a toaster or on a grill pan until golden and crispy. You can brush the bread lightly with olive oil before toasting for extra flavor and crispness. - Prepare the Sardines:
Drain the sardines from the can, reserving the olive oil if you like. If they’re not packed in oil, drizzle 1 tablespoon of olive oil over the sardines to enhance their flavor and texture. Place the sardines in a small bowl and gently mash them with a fork, leaving some texture. - Mix the Topping:
In the bowl with the mashed sardines, add the lemon juice, Dijon mustard (if using), minced garlic, salt, and pepper. Stir everything together until well combined. - Assemble the Toast:
Spread the sardine mixture evenly over the toasted whole grain bread. For added freshness and crunch, top with thinly sliced red onion and a sprinkle of fresh parsley or cilantro. - Serve:
Garnish with a pinch of red pepper flakes for heat (optional) and serve immediately.
Notes
- You can use any type of canned sardines, but sardines packed in olive oil work best for added richness.
- If you prefer, add a few slices of avocado on top of the sardines for added creaminess.
- For a more Mediterranean touch, drizzle with balsamic vinegar or top with crumbled feta cheese.
- Prep Time: 5 minutes
- Cook Time: 5 minutes
- Category: Snack, Light Lunch, Breakfast
- Method: No-cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 slice of toast with sardines
- Calories: 220
- Sugar: 2g
- Sodium: 320mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 13g
- Fiber: 4g
- Protein: 15g
- Cholesterol: 35mg