Congratulations, you’ve just found the best tinned sardine recipe! Avocado and sardines on toast is a delicious, quick and easy, high protein breakfast.

Avocado and sardines on toast finished dish close up

Why you should cook this

It’s delicious! – creamy avocado, sweet tomato and rich lemony sardines on crunchy garlic infused toast.
Convenience and Ease – This 5 minute breakfast idea is incredibly easy to make, requiring just a few simple ingredients and minimal cooking time.

Canned sardines for breakfast are an ideal choice for busy mornings when you want a quick, nutritious breakfast without spending hours in the kitchen.
Versatility – While this recipe is designed for breakfast, it can also be enjoyed as a quick and satisfying snack or a light lunch. It’s a great option for any time of day.
Budget-Friendly – Canned sardines for breakfast are very affordable, making this one of the best cheap breakfasts to make at home.

Variations

There are a number of ways you can switch up this recipe according to your tastes. Here are some ideas to try!

Incorporate different fresh chopped herbs such as coriander (cilantro), or dill.
Swap the lemon juice for another acidic flavour such as red wine vinegar or chopped capers.
If you don’t have sourdough bread then try bagels, focaccia or ciabatta. Each type of bread brings its own unique flavour and texture to the dish.
This dish also works well with tinned tuna which is another oily fish.
Spice it up by replacing the mild chilli powder with hot chilli powder or a chopped fresh chilli.

Serve with

This is a balanced meal, but if you wanted an extra nutrient boost, you could serve it with a chopped salad using rocket, sliced cucumbers, peppers and grated carrots. Dress with olive oil and red wine vinegar.

FAQs

Are sardines good for you?

Sardines are rich in Omega-3 Fatty Acids which are essential for heart health, brain function, and reducing inflammation in the body. They are also high in protein and contain various vitamins and minerals, including vitamin D, vitamin B12, calcium, phosphorus, and selenium.

Sardines are low in contaminants like mercury compared to larger fish species, making them a safer seafood option.

How often should you eat oily fish?

It’s recommended that you should eat 2 portions of fish a week and one of those portions should be oily fish. This easy Mediterranean breakfast recipe is a great way to gain the benefits of oily fish.

Can you eat sardine bones?

Yes, you can eat sardine bones. Sardine bones are very soft and small, so they are safe to consume. In fact, they are a good source of calcium, which is beneficial for bone health. When you eat canned or fresh sardines, the bones are typically so tender that you won’t even notice them.

What are the benefits of avocado?

Avocados are high in fibre, monounsaturated fats and other nutrients such as potassium, vitamin K, vitamin E, vitamin C, folate, and B-vitamins.

They are calorie dense due to their fat content, so it’s important to watch your portion size (½ of a small avocado), especially if trying to lose weight.

How do I know if my avocado is ripe?

Check the colour: Ripe avocados typically have dark green to nearly black skin. However, this can vary depending on the variety of avocado. Hass avocados, the most common type, will turn dark purple or black when ripe.
Gently squeeze the avocado: Hold the avocado gently in the palm of your hand and apply light pressure. A ripe avocado will yield slightly to gentle pressure but should not feel mushy. If the avocado feels firm, it’s not yet ripe. If it feels very soft and mushy, it may be overripe.
Check the stem end: Carefully remove the small stem or “cap” at the top of the avocado. If the flesh underneath is green, the avocado is ripe and ready to eat. If it’s brown, the avocado may be overripe or starting to spoil.

Ingredients: Avocado and Sardines on Toast

Ingredients for Avocado and sardines on toast, labelled

Sourdough bread – this bread gets very crunchy when toasted and compliments the other textures.

Garlic – you’ll need fresh garlic for this dish.

Avocado – see tips above on how to tell if it is ripe.

Chilli powder – I use mild but you could substitute with hot chilli powder.

Tomato – try to use on the vine tomatoes for the sweetest flavour.

Tinned sardines – you can buy sardines in spring water or olive oil. Either is fine for this recipe.

Fresh lemon – do not substitute the fresh lemon. You need to the fresh flavour in the dish.

Olive oil – I love to use extra virgin olive oil in this dish for its flavour and nutrient profile.

Parsley

Salt and pepper

How to make avocado and sardines on toast

Prepare the Sardines: place the drained sardines in a bowl. Add most of the chopped parsley, reserving some for the garnish. Add 1 tbsp of the lemon juice, a pinch of salt and a grind of pepper to taste. Combine everything using a fork to break up the sardines.
Prepare the Avocado: Scoop the flesh of half an avocado into a small bowl Add the chilli powder, 1 tbsp of lemon juice and a pinch of salt. Mash with a fork.
Toast the Bread: Toast the slice of sourdough bread until golden brown.
Rub the Toast with Garlic: Cut the end off the garlic clove and rub the cut end lightly over the surface of the warm toast. This will infuse the toast with a subtle garlic flavour. Drizzle the olive oil over the toast and place onto a serving plate.

toast topped with avocado and tomato — 5

Spread Avocado on Toast: Spread the mashed avocado evenly onto the toasted sourdough slices. Top with the sliced tomato.
Top with Sardines: Pile the sardines on top of the tomatoes.
Season and Garnish: Sprinkle the assembled dish with the reserved parsley and serve immediately with wedges of lemon.

Storage Instructions

This dish does not store well and is best made and eaten fresh.

Any leftover sardines can be kept in the fridge for 2 to 3 days. Make sure to remove them from the tin and store in an airtight container.

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