Description
Sardines on Whole Grain Toast is a Mediterranean-inspired snack or light meal that combines the rich flavors of sardines with the crunch of whole grain toast. This protein-rich dish is quick to prepare and perfect for a healthy and satisfying bite.
Ingredients
Scale
Sardines Mixture:
- 1 can (3.75 ounces) sardines in olive oil, drained
- 1 teaspoon lemon juice
- 1/4 teaspoon black pepper
- Pinch of sea salt
Additional Ingredients:
- 2 slices whole grain bread, toasted
- 1 teaspoon Dijon mustard (optional)
- Fresh parsley or arugula for garnish (optional)
Instructions
- Toast the Bread: Toast the whole grain bread to your preferred level of crispness.
- Prepare Sardine Mixture: In a small bowl, gently mash the sardines with lemon juice, black pepper, and a pinch of salt.
- Assemble: If using, spread a thin layer of Dijon mustard on each slice of toast. Top each piece with the sardine mixture and garnish with chopped parsley or arugula leaves.
- Serve: Serve immediately and enjoy!
Notes
- For extra flavor, consider adding sliced avocado or a soft-boiled egg as toppings.
- Opt for sardines packed in water for a lighter alternative.
- This dish is not only a high-protein snack but also a quick and satisfying lunch option.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Category: Snack
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 2 slices
- Calories: 300
- Sugar: 2g
- Sodium: 420mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 3g
- Protein: 20g
- Cholesterol: 70mg
