Sardine Avocado Toast. Whole wheat bread toasted and spread with smashed avocado, sardines in olive oil and chili crisp. This is a tinned fish lover’s dream avocado toast!

Elevate your lunch (or breakfast) with this hearty, briny, umami-rich toast that is packed with protein, omega-3s, calcium, and vitamin D.

The Perfect Marriage of Ingredients

In the realm of breakfast choices, avocado toast has carved out a special place for itself as a beloved, nutritious, and versatile option. But have you ever considered taking it up a notch with the addition of sardines? Yes, you read that right – sardine avocado toast is not only a mouthwatering combination but also packs a powerful punch of flavor and nutrients.

Avocado toast, with its creamy texture and healthy fats, has become a staple in many homes (and restaurants!) alike. Sardines, on the other hand, often fly under the radar, overshadowed by more popular seafood choices. However, these tiny fish are a nutritional powerhouse, rich in omega-3 fatty acids, protein, and essential vitamins and minerals — and very low on the food-chain, so low in mercury.

Combining sardines with avocado creates a delightful harmony of flavors and textures. The creaminess of ripe avocado complements the robust umami taste of sardines, resulting in a dish that is both satisfying and nutritious. Additionally, the combination of healthy fats from both the avocado and sardines makes this toast a filling and balanced meal option.

SARDINES ARE NUTRITION POWERHOUSES

Sardines are celebrated for their impressive nutritional profile. Packed with omega-3 fatty acids, they contribute to heart health, brain function, and may even help reduce inflammation in the body. Sardines are also loaded with calcium and Vitamin D, two nutrients that tend to be lacking in the average American diet. Pairing sardines with avocado adds even more healthy fats, along with vitamins E and K, fiber, and potassium.

This powerhouse duo also provides a good dose of protein, making it an excellent choice for those looking to fuel their day with a nutritious lunch or breakfast. Protein is essential for muscle repair and growth, as well as for keeping you feeling full and satisfied until your next meal.

Below is a great brand of sardines, Matiz,  which we used for this toast.

SUSTAINABILITY AND AFFORDABILITY

In addition to being nutritious and tasty, sardines are also an environmentally friendly choice. They are considered a sustainable seafood option due to their abundance and fast reproductive rate. Choosing sustainably sourced sardines helps support responsible fishing practices and reduces your carbon footprint.

Sardines are also budget-friendly (most of them anyway), making them an accessible protein option for many. Canned sardines are affordable and have a long shelf life, making them a convenient pantry staple for quick meals.

INGREDIENTS FOR THIS SARDINE TOAST

One of the beauties of sardine avocado toast lies in its simplicity. All you need are a few basic ingredients:

• Ripe avocado
• Canned sardines (preferably packed in olive oil). We love the brand Matiz from Spain, but use your favorite.
• Hearty whole grain or whole wheat bread – this loaf was from When Pigs Fly Bakery
• Chili crisp – we love this kelp chili crisp from Barnacle Foods
• Fresh parsley (optional) – this adds freshness to the toast
• Lemon wedges – lemons and sardines are a great match. The lemon juice adds brightness, acidity and more freshness

HOW TO MAKE THIS SARDINE AVOCADO TOAST

Gather your ingredients.

To assemble, start by mashing ripe avocado onto toasted bread.

Top with sardines, either keeping them whole, or breaking them apart gently with a fork.

Top with a hefty spoonful of chili crisp.

Sprinkle with fresh parsley and serve with a lemon wedge.

 

MORE TINNED FISH RECIPES:

• Tuna Salad with Capers
• Sardine Melt
• Spring Seacuterie Board

 

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