Description
Mediterranean sardine delights bring robust flavors to classic whole grain toast, offering a quick protein-packed meal. Salt-kissed fish and crisp bread create a perfect balance for health-conscious diners seeking simple, nutritious comfort.
Ingredients
Scale
Main Ingredients:
- 1 can (3.75 ounces) sardines in olive oil, drained
- 2 slices whole grain or sourdough bread, toasted
Spread and Flavor Enhancers (Optional):
- 1/2 avocado, mashed
- 1 tablespoon chopped fresh parsley
- 1 clove garlic, halved
Seasonings:
- 1 tablespoon lemon juice
- 1/2 teaspoon black pepper
- 1/4 teaspoon red pepper flakes
Instructions
- Select whole grain bread and toast until golden brown and crisp.
- Spread a generous layer of softened cream cheese or Greek yogurt evenly across the toast surface.
- Gently drain sardines from their liquid and pat dry with paper towels to remove excess moisture.
- Carefully arrange sardines in a single layer across the creamy base, ensuring complete coverage.
- Enhance flavor profile by sprinkling fresh ground black pepper and a pinch of sea salt.
- Add dimension with thinly sliced fresh tomatoes or peppery arugula leaves on top.
- Optional: Drizzle extra virgin olive oil for additional richness and depth.
- For individuals with gluten sensitivities, substitute standard bread with certified gluten-free alternatives.
- Consider serving immediately to maintain optimal toast crispness and sardine texture.
- Recommended for a quick, protein-packed meal that takes approximately 5-7 minutes to prepare.
Notes
- Choose ripe, creamy avocados for a smooth, rich base that complements the sardines’ robust flavor.
- Experiment with different whole grain breads like sprouted wheat or seeded varieties to add extra nutrition and texture.
- Toast bread until golden and crispy to create a sturdy foundation that prevents sogginess and enhances the overall eating experience.
- Mix sardines with fresh herbs like dill, parsley, or chives to brighten the dish and add a zesty, fresh dimension.
- Prep Time: 5 minutes
- Cook Time: 5 minutes
- Category: Breakfast, Lunch, Dinner, Snacks
- Method: Toasting
- Cuisine: Mediterranean
Nutrition
- Serving Size: 2
- Calories: 340 kcal
- Sugar: 2 g
- Sodium: 700 mg
- Fat: 22 g
- Saturated Fat: 4 g
- Unsaturated Fat: 16 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 6 g
- Protein: 20 g
- Cholesterol: 65 mg