Description
A quick and nutritious recipe for sardines on whole grain toast, perfect for a light meal or snack. This dish features flavorful sardines in olive oil topped with fresh lemon juice, garlic, and optional seasonings all served on toasted whole grain bread. It’s a simple, high-protein, and heart-healthy option ready in just 10 minutes.
Ingredients
Scale
Main Ingredients
- 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
Optional Garnishes
- Fresh parsley or cilantro for garnish
- Red pepper flakes (for added heat)
- Thinly sliced red onion
Instructions
- Prepare the Sardine Mixture: Open the can of sardines and drain excess oil if desired. In a small bowl, combine the sardines with lemon juice, minced garlic, and Dijon mustard if using. Gently mix to combine, seasoning with salt and pepper to taste.
- Toast the Bread: Toast the whole grain bread slices until golden and crisp. You can use a toaster or toast them in a pan on the stovetop over medium heat.
- Assemble the Toast: If your sardines are not packed in oil, drizzle the toasted bread lightly with olive oil. Spoon the sardine mixture evenly over each slice of toasted bread.
- Add Garnishes: Top the sardine toasts with optional fresh parsley or cilantro, red pepper flakes for heat, and thinly sliced red onion if desired for added flavor and texture.
- Serve Immediately: Serve the sardines on whole grain toast fresh as a quick lunch, snack, or light dinner.
Notes
- Use fresh lemon juice for the best flavor.
- If you prefer less fish oil, drain the sardines before mixing.
- Whole grain bread adds fiber and nutrients but any bread of choice can be used.
- Optional toppings can be adjusted based on your taste preferences.
- This recipe is ready in about 10 minutes, perfect for busy days.
