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Sardine on Toast

Sardines on Toast: The Fast, Flavorful Protein-Packed Delight

Sardines on Toast is a quick, protein-packed delight combining crispy toast and rich sardines, perfect for a nutritious meal.
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Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings: 2 slices
Course: Lunch
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Toast
  • 2 slices Thick-cut Sourdough Bread Ideal base that supports toppings without getting soggy.
For the Sardines
  • 1 can Olive Oil-packed Sardines Opt for high-quality brands for the best experience.
For the Spread
  • 1 tablespoon Butter Spread generously for maximum flavor.
For the Toppings
  • 1 medium Fresh Tomatoes Slice and sprinkle with salt before layering.
  • 1 small Onion Thinly sliced; optional for a milder taste.
  • 1 handful Fresh Basil Add right before serving for vibrant flavor.
For the Finishing Touches
  • 1 tablespoon Good Quality Olive Oil A drizzle adds depth and richness.
  • 1 tablespoon Fresh Lemon Juice Squeeze over right before serving.

Equipment

  • Toaster
  • Knife
  • cutting board

Method
 

Step-by-Step Instructions
  1. Preheat your toaster or oven to a medium-high setting. Slice the sourdough bread and toast until golden brown.
  2. Rub a clove of garlic over the hot toast to infuse it with flavor.
  3. Spread softened butter over each slice of toast while it’s still warm.
  4. Slice fresh tomatoes and arrange them on top of the buttered toast. Sprinkle with salt.
  5. Add sardines evenly across the tomatoes, taking care not to break them.
  6. Thinly slice onions and place them on top of the sardines, if desired.
  7. Drizzle good quality olive oil and fresh lemon juice over the assembled toast.
  8. Season with additional salt and cracked black pepper to taste.
  9. Garnish with fresh basil leaves right before serving.
  10. Serve immediately while the toast is still warm and crispy.

Nutrition

Serving: 1sliceCalories: 250kcalCarbohydrates: 18gProtein: 15gFat: 16gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 40mgSodium: 600mgPotassium: 300mgFiber: 2gSugar: 3gVitamin A: 500IUVitamin C: 10mgCalcium: 80mgIron: 2mg

Notes

Enjoy customizing your sardines on toast with different toppings such as avocado or radishes for added flavor!

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