Sardines on Toast


I know what you are thinking….  “Do I really need to read a blog post on putting tinned fish on bread?”.  Well this is just a friendly reminder of how sometimes the simplest of things can be the most healthy, inexpensive and delicious.

Tinned sardines contain LARGE amounts of Vitamin B12 as well as selenium, phosphorous, OMEGA 3 fats, protein, calcium, vitamin D . . . and the list goes on.  Thanks to the Vitamin B12 (over 150% of the daily recommended amount) sardines are incredibly good for your heart’s health.


While sardines are wonderful when eaten fresh, they are most commonly found canned, since they are so perishable. With growing concern over the health of the seas, people are turning to sardines since they are at the bottom of the aquatic food chain, feeding solely on plankton, and therefore do not concentrate heavy metals, such as mercury, and contaminants as do some other fish. They don’t live long enough to accumulate too much mercury.

Not all tinned sardines are created equal though !!  Choose your brand carefully, reading the label.  Choose olive oil packed as many are packed in Soybean oil or may contain other additives.  We live close to the Spanish border, therefore blessed with access to some amazing sardines.


Sardines smashed with some nice butter, salt and freshly ground pepper spread on a nourishing slice of sourdough bread served with a fresh green salad is one of the most satisfying QUICK lunches you could eat !


Nice things to add to your Sardines on Toast

  • Espelette pepper or any chili pepper flakes
  • Lovely with flavoured butters
  • Freshly grated lemon zest and a squeeze of juice
  • Finely chopped preserved lemon
  • Fresh parsley
  • Tomatoes and/or avocado
  • Thinly sliced onions or caramelized onions

Be creative and bon appetit !









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