Description
Sardines on whole grain toast deliver a Mediterranean-inspired delight packed with omega-3 rich flavor and nutritional power. Crisp bread, silvery fish, and zesty garnishes create a simple yet sophisticated meal you’ll crave for a quick, healthy lunch.
Ingredients
Scale
Main Ingredients:
- 2 slices whole grain or sourdough bread
- 1 can (3.75 ounces / 106 grams) sardines in olive oil
- 1/2 avocado
Seasonings and Flavor Enhancers:
- 1 tablespoon lemon juice
- 1/2 teaspoon black pepper
- 1/4 teaspoon red pepper flakes
- 1 clove garlic
Optional Garnish:
- 1 tablespoon chopped fresh parsley
Instructions
- Gently toast whole grain bread until it reaches a rich, golden-brown hue with a satisfying crispness.
- For an aromatic enhancement, delicately rub the warm toast surface with a freshly halved garlic clove, allowing its essence to permeate the bread.
- If desired, create a creamy foundation by spreading ripe, velvety avocado across the toast’s surface, ensuring an even, luxurious layer.
- Carefully arrange sardines atop the prepared toast, gently separating them into delicate, bite-sized fragments for optimal distribution.
- Elevate the flavor profile by drizzling a vibrant splash of zesty lemon juice across the sardines, then artfully dust with freshly cracked black pepper, a sprinkle of fiery red pepper flakes, and a scattering of verdant, chopped fresh parsley.
- Immediately present and savor the harmonious blend of textures and flavors, relishing the Mediterranean-inspired culinary creation.
Notes
- Choose whole grain bread with dense texture for better sardine support and enhanced nutritional value.
- Drain sardines completely to prevent soggy toast and maintain crispy bread texture.
- Select quality sardines packed in olive oil for richer flavor and smoother mouthfeel.
- Customize this recipe for different dietary needs by using gluten-free bread or vegan alternatives like plant-based spread instead of avocado.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Category: Breakfast, Lunch, Snacks
- Method: Toasting
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1
- Calories: 350
- Sugar: 1 g
- Sodium: 300 mg
- Fat: 22 g
- Saturated Fat: 3 g
- Unsaturated Fat: 19 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 7 g
- Protein: 15 g
- Cholesterol: 60 mg