Mediterranean Sardine Toast
This Mediterranean Sardine Toast is a quick, nutritious, and incredibly flavorful meal perfect for a light lunch or satisfying snack. It combines flaky sardines with bright lemon, fresh herbs, and crisp red onion on toasted whole-grain bread.
For 1 serving
Prepare your ingredients: Drain the can of sardines thoroughly, chop the fresh parsley, thinly slice the red onion, and juice half of the lemon.
Toast the bread: Place the slices of wholegrain or sourdough bread in a toaster, under a broiler, or in a dry pan over medium heat until golden brown and crisp on both sides. Set aside.
Prepare the sardine mixture: In a small bowl, add the drained sardines. Using a fork, gently mash the sardines, leaving some texture. Add the lemon juice, chopped parsley, 1 tablespoon of extra virgin olive oil, chopped capers, sea salt, and black pepper. Mix everything together until well combined.
Assemble the toast: Evenly spread the sardine mixture over the warm, toasted bread slices, ensuring good coverage.
Garnish: Arrange the thinly sliced red onion over the sardine mixture on each toast.
Finish and serve: Drizzle a little extra virgin olive oil over the top of each toast. If desired, grate a pinch of lemon zest over it and sprinkle with a few extra parsley leaves. Serve immediately and enjoy!
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Choose quality sardines: Opt for sardines packed in olive oil (not water) for superior flavor and texture. Brands from Portugal or Spain are often excellent.
- 2Don't over-mash: While mashing helps integrate flavors, leaving some larger pieces of sardine provides a more satisfying texture.
- 3Customize your crunch: If you prefer a milder onion flavor, soak the sliced red onion in cold water for 5-10 minutes before draining and topping your toast.
- 4Make it a salad: For a gluten-free option or lighter meal, serve the sardine mixture over a bed of mixed greens instead of toast.
Adapt it for your goals.
Creamy Avocado & Tomato
Add 1/4 mashed avocado to the sardine mixture for extra creaminess, and top with diced cherry tomatoes for freshness.
Mediterranean CheeseMediterranean Cheese
Crumble 1-2 tablespoons of feta cheese or goat cheese over the sardine mixture before adding the red onion for a salty, tangy kick.
Spicy KickSpicy Kick
Add a pinch of red pepper flakes to the sardine mixture or sprinkle on top for a subtle heat.
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 toast provides a significant amount of protein from the sardines, which helps with muscle repair, satiety, and sustained energy levels.
Good Source of Vitamins and Minerals
Sardines are packed with Vitamin D, B12, calcium, and selenium, while whole-grain bread contributes fiber and B vitamins, supporting overall health.
Frequently asked questions
Look for high-quality sardines packed in olive oil. Brands from Portugal, Spain, or Morocco are often excellent. Avoid those packed in water or with added sauces, as they won't have the same rich flavor.
