Sardine & White Bean Toast
A quick, protein-packed lunch that delivers a serious calcium hit from both sardines and white beans. This easy recipe combines flaky sardines with creamy cannellini beans, fresh herbs, and bright lemon, piled high on hearty, whole-grain toast.
For 2 servings
Drain the sardines, reserving a tablespoon of the olive oil from the can if desired for extra flavor. Rinse and thoroughly drain the cannellini beans.
In a medium bowl, gently mash the drained sardines with a fork. The bones in canned sardines are soft and edible, providing extra calcium; mash them in completely.
Add the rinsed cannellini beans, chopped fresh parsley, finely minced shallot, and the juice of half a lemon to the bowl with the mashed sardines.
Using the back of a fork or a potato masher, gently mash the beans into the sardine mixture. You want some beans to remain whole for texture, so don't over-mash.
Season the mixture with kosher salt, freshly ground black pepper, and optional red pepper flakes to taste. Mix well to combine all ingredients evenly.
Toast the whole-grain or sourdough bread slices until golden brown and crisp, either in a toaster or under a broiler.
Generously pile the sardine and white bean mixture onto each slice of toasted bread.
Drizzle each toast with a little extra virgin olive oil before serving immediately. Enjoy as a quick lunch or satisfying snack.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Choose high-quality sardines packed in olive oil for the best flavor. Spanish or Portuguese brands are often excellent.
- 2Don't be afraid of the sardine bones; they are soft, edible, and a great source of calcium. Mashing them thoroughly integrates them into the spread.
- 3For extra depth, lightly toast the minced shallot in a tiny bit of olive oil before adding to the mixture, allowing it to cool slightly first.
- 4Experiment with different types of hearty bread like rye, pumpernickel, or even a crusty baguette for varied textures and flavors.
Adapt it for your goals.
Herb Swap
Replace parsley with fresh dill, chives, or a mix of Mediterranean herbs like oregano and thyme for a different aromatic profile.
Add insAdd-ins
Stir in finely diced celery or cucumber for extra crunch, or a quarter of a mashed avocado for added creaminess and healthy fats.
Spice It UpSpice It Up
Incorporate a dash of hot sauce, a pinch of smoked paprika, or a finely minced jalapeño for a spicier kick.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
Sardines are an excellent source of EPA and DHA, essential omega-3 fatty acids known for their anti-inflammatory properties and benefits for heart and brain health.
High in Protein and Fiber
This dish combines protein from sardines and fiber from white beans, promoting satiety, aiding digestion, and helping to stabilize blood sugar levels.
Excellent Source of Calcium and Vitamin D
Sardines, eaten with their soft bones, provide significant calcium, while also being one of the few natural food sources of Vitamin D, both crucial for bone health.
Frequently asked questions
While best served fresh, you can prepare the sardine and white bean mixture up to 1 day in advance and store it in an airtight container in the refrigerator. Add fresh parsley and lemon juice just before serving for optimal flavor.
