Description
A quick and nutritious recipe featuring sardines served on whole grain toast, perfect for a healthy breakfast or light meal. Sardines provide omega-3 fatty acids and protein, complemented by the hearty texture of whole grain bread and the fresh zing of lemon and garlic.
Ingredients
Scale
Sardine Topping
- 1 can of sardines in olive oil (about 3.75 oz)
- 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)
Toast
- 2 slices whole grain bread
- 1 tablespoon olive oil (if not using oil-packed sardines)
Instructions
- Prepare the sardine mixture: Open the can of sardines, drain excess oil if desired but reserve a little for flavor. In a bowl, mash the sardines gently with a fork and add lemon juice, minced garlic, and Dijon mustard if using. Season with salt and pepper and mix until well combined.
- Toast the bread: Lightly brush the whole grain bread slices with olive oil if your sardines are not oily. Toast the bread on a skillet or toaster until golden and crisp to your liking.
- Assemble the toast: Spread the sardine mixture evenly over the toasted bread slices. Add optional toppings such as thinly sliced red onion, fresh parsley or cilantro, and a sprinkle of red pepper flakes for heat.
- Serve immediately: Plate the sardines on toast while warm for the best flavor and texture. Enjoy as a nutritious breakfast, snack, or light meal.
Notes
- Use oil-packed sardines for extra flavor and to skip adding additional olive oil.
- Dijon mustard adds a nice tang but can be omitted for a milder taste.
- Red pepper flakes provide a spicy kick; adjust to your heat preference.
- Fresh herbs enhance freshness but are optional.
- Try with different types of whole grain or seeded bread for variety.
