Classic Sardines on Toast
This quick and satisfying Classic Sardines on Toast recipe transforms a simple can of sardines into a gourmet-level snack or light meal, perfect for a high-protein boost any time of day.
For 2 servings
Carefully open the can of sardines. Drain about half of the olive oil from the can into a small bowl, reserving the rest of the oil with the sardines.
In a medium bowl, gently mash the sardines with a fork, incorporating the remaining olive oil from the can. Don't over-mash; some texture is desirable.
Add the fresh lemon juice, chopped parsley, and freshly ground black pepper to the mashed sardines. Stir gently to combine all ingredients.
Toast the sourdough bread slices to your desired crispness. A toaster, broiler, or pan-frying with a little olive oil all work well.
Evenly spread the sardine mixture generously over each slice of warm, toasted sourdough bread.
Drizzle each piece of toast with a little extra virgin olive oil. If using, sprinkle with red pepper flakes for a touch of heat.
Serve immediately and enjoy your delicious and easy sardine toast!
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Choose quality sardines: Look for sardines packed in extra virgin olive oil for the best flavor and texture. Brands from Portugal or Spain are often excellent.
- 2Don't over-drain: The olive oil from the can is packed with flavor and nutrients. Draining only partially helps keep the mixture moist and rich.
- 3Perfect toast is key: A sturdy, crusty bread like sourdough or a good country loaf holds up well to the topping and provides a satisfying crunch.
- 4Experiment with herbs: While parsley is classic, fresh dill, chives, or even a touch of finely minced red onion can add interesting flavor dimensions.
Adapt it for your goals.
Mediterranean Twist
Add 1 tbsp chopped capers and 1/4 cup chopped roasted red peppers to the sardine mixture for a more complex, briny, and sweet flavor profile.
Spicy KickSpicy Kick
Mix in 1/2 tsp sriracha or a pinch of cayenne pepper with the sardines, and top with thinly sliced jalapeños or a dash of hot sauce.
Creamy DelightCreamy Delight
Stir in 1 tbsp of cream cheese, Greek yogurt, or mayonnaise into the sardine mixture for a creamier, richer spread.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
Sardines are an excellent source of EPA and DHA, essential omega-3s that support heart health, brain function, and reduce inflammation.
High in Protein
This dish provides a substantial amount of protein, which is crucial for muscle repair, satiety, and overall body function.
Packed with Vitamins and Minerals
Sardines offer a good dose of Vitamin D, Vitamin B12, calcium, and selenium, contributing to bone health, energy production, and antioxidant defense.
Frequently asked questions
Absolutely! While sourdough is recommended for its texture and flavor, you can use any sturdy bread like whole wheat, rye, or a baguette. Just ensure it's toasted well to prevent sogginess.
