Savory Sardines on Whole Grain Toast
A quick, nutritious, and protein-packed meal that’s perfect for breakfast, lunch, or even a light dinner! This delicious dish combines the rich flavor of sardines with the heartiness of whole grain toast, topped with fresh herbs and a zesty lemon drizzle. Packed with omega-3s and essential nutrients, it’s a simple yet satisfying option for those looking to boost their health.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Total Time: 5 minutes
- Yield: 1-2 servings 1x
- Category: Breakfast / Brunch / Light Lunch
- Method: Assembly
- Cuisine: Mediterranean-inspired / International
- Diet: Vegetarian
Ingredients
Scale
- 2 slices whole grain or sourdough bread, toasted
- 1 can (3.75 oz) sardines in olive oil, drained
- 1 tbsp lemon juice
- ½ tsp black pepper
- ¼ tsp red pepper flakes (optional)
- 1 tbsp chopped fresh parsley (optional)
- ½ avocado, mashed (optional, for spread)
- 1 clove garlic, halved (optional, for rubbing on toast)
Instructions
- For a creamier base, substitute mashed avocado with cream cheese or Greek yogurt.
- Add sliced tomatoes or arugula for extra freshness and crunch.
- Use sardines packed in water or spring water for a lower-fat option.
- Make it gluten-free by using gluten-free bread.
Notes
- For a creamier base, substitute mashed avocado with cream cheese or Greek yogurt.
- Add sliced tomatoes or arugula for extra freshness and crunch.
- Use sardines packed in water or spring water for a lower-fat option.
- Make it gluten-free by using gluten-free bread.
Nutrition
- Serving Size: 1 slice of toast with toppings
- Calories: 300 kcal
- Sugar: 3g
- Sodium: 450mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 5g
- Protein: 18g
- Cholesterol: 50mg