Wednesday, January 25, 2012

My Sardine Sandwich

For a delicious and nutritious lunch, nothing beats a good sardine sandwich in my opinion.  I sometimes find myself eating sardines straight out of the tin when I feel the need for some protein during the day, but if I happen to have some outstanding bread in the house, I make a sandwich.  My sardine sandwich is served open-faced with only two additional ingredients.  The type and brand of sardines for this particular sandwich will depend entirely on your preference.  At my house we use skin-on, lightly to non-smoked sardines packed in olive oil that come from Spain or Morocco.  This is a heart healthy sandwich, perfect for a weekend lunch or quick weekday dinner.  Treat yourself to one this week.

My Sardine Sandwich

Begin with a perfectly ripe, small to medium-sized, Hass avocado.  I always have a ripe one in the refrigerator (they keep for several days) and one or two ripening on my countertop.  Slice the avocado in half lengthwise & pry it open.  Scoop out the half onto a cutting board and thinly slice.

Lightly toast 2 slices of a good quality, artisanal sourdough bread.  Spread each half with your favorite Dijon mustard and top with a generous amount of avocado slices.

Choose your favorite sardines and gently remove them from the tin (drain the oil or water).  These are my favorite from Season's; skin & bones are left intact.

Arrange the sardines on top of the toasts and devour.  Eaten open-faced like this, they are superb!

We're all trying to eat healthier and smarter these days by including foods rich in vitamins and nutrients, as well as Omega 3s.  Avocados not only provide essential nutrients & phytochemicals that our bodies need, they also complement sardines extremely well.  Sardines provide a good amount of iron, calcium (eat the bones!), and Omega 3 fatty acids.  What's not to love?  I can't think of a better way to include all of these good things in one meal than with this delicious open-faced sardine sandwich.  Even if you think you don't like sardines or are put off because of their pungent odor, I urge you to try this combination.  Bon Appetit!


  1. This is nice. Thanks for sharing. I think it will also be good to add a few red slices of red onions. I will try this. Thank you for sharing.

  2. Red onions are absolutely delicious on this!

  3. avo toast w/ sardines is my fav breakfast - it gives me the trendy instagram photo i need to start my day off with a lot of likes as well as the bad breathe i need to block the haters.

  4. I am trying to incorporate sardines in my diet. Thanks for posting this simple recipe.

    1. That's great. I hope you like this combination. Enjoy!

  5. Sounds good.Never thought of sardines and avos together.


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