Sardines on Whole Grain Toast
This Sardines on Whole Grain Toast is a quick, protein-packed meal that’s full of flavor and healthy fats. Topped with lemon, avocado, and optional garlic, it makes for an easy breakfast or snack that’s both satisfying and nutritious. #HealthyToast #Sardines #ProteinPacked #WholeGrainToast #QuickMeals #HealthyEating
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Total Time: 5 minutes
- Yield: 1-2 servings 1x
- Category: Snack, Quick Meal
- Method: Toasting, Assembling
- Cuisine: Mediterranean
- Diet: Gluten Free
Ingredients
Scale
- 2 slices whole grain or sourdough bread, toasted
- 1 can (3.75 oz) sardines in olive oil, drained
- 1 tbsp lemon juice
- 1/2 tsp black pepper
- 1/4 tsp red pepper flakes (optional)
- 1 tbsp chopped fresh parsley (optional)
- 1/2 avocado, mashed (optional, for spread)
- 1 clove garlic, halved (optional, for rubbing on toast)
Instructions
- Toast the bread until golden and crisp.
- Optional: Rub the toast with a halved garlic clove for extra flavor.
- Layer the base: Spread mashed avocado on the toast if using.
- Top with sardines, breaking them into smaller pieces.
- Drizzle with lemon juice and sprinkle with black pepper, red pepper flakes, and fresh parsley.
- Serve immediately and enjoy!
Notes
- Sardines are rich in omega-3 fatty acids, making this a heart-healthy meal.
- The garlic and avocado add extra layers of flavor and creaminess.
- You can also use a variety of bread, such as gluten-free or rye, depending on your preference.
Nutrition
- Serving Size: 1 toast
- Calories: 300kcal
- Sugar: 2g
- Sodium: 600mg
- Fat: 19g
- Saturated Fat: 3g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 6g
- Protein: 18g
- Cholesterol: 35mg
Find it online: https://deliceflash.com/sardines-on-whole-grain-toast/