This avocado toast with sardines is an all-in-one combo that’s delicious, nutritious and quick to prepare. The creamy goodness of the avocado combined with the briny and flavourful sardines creates a well-balanced taste profile, offering both creaminess and umami notes. If you are looking for something tasty and healthy at the same time then look no further!
I must confess that I used to be on the fence about eating sardines because of their fishy taste. However, I set myself on a mission to make them taste better after learning about how nutritious they are. It’s a high-quality protein, rich in omega-3 fatty acids, and has essential nutrients like vitamin D and calcium,
This recipe along with my Mexican Refried Beans can be a great addition to your arsenal of healthy, quick, and flavourful options to your menu.
Why This Recipe Works
- Nutritious and Economical. Sardines are packed with healthy fats, protein, and essential nutrients, and generally speaking, they are cheaper than other fish options, such as salmon, mackerel, tuna, etc.
- Flavorful Fusion: The buttery taste and creaminess of the avocado meet savoury sardines in this recipe to create a delightful taste experience.
- Quick and Easy: This toast is a delicious and convenient dish that’s simple to prepare. Give it a twist to the conventional avocado toast recipes and get a healthy boost at the same time
You’ll need the following ingredients to make this yummy toast:
* Avocado: Choose a perfectly ripe avocado with a creamy texture. To know if an avocado is ripe, gently squeeze the avocado in the palm of your hand. Ripe avocados should yield to gentle pressure, but not feel too soft or mushy. Avoid avocados that are extremely firm or have soft spots.
If you only find slightly under-ripe avocados, you can ripen them at home. Place them in a paper bag with an apple or a banana to speed up the ripening process. The ethylene gas produced by these fruits will help accelerate ripening. Check them daily until they reach your desired ripeness.
* Tomato: Removing the seeds and pulp from the diced tomato helps prevent the toast from becoming too watery. Do not discard the seeds and pulp and use them to prepare soups and sauces.
* Jalapeño or Serrano Chile: Adjust the amount of chile according to your spice preference. Removing the seeds and stem reduces the heat level, making it milder.
How to Make Avocado Toast with Sardines, Step by Step
Step 1: In a bowl, whisk 1 teaspoon of lemon juice, 1 teaspoon olive oil and a pinch of salt.
Step 2: Add in the avocado to the bowl with the lemon dressing. Use the back of a fork to break the avocado into smaller pieces, then mash into dressing until well combined.
Step 3: In a separate bowl, add in the sardines. Break into smaller pieces with the back of a fork.
Step 4: To the bowl with the sardines, add in the tomato, chile, red onion, sardines oil, juice of ½ lemon, oregano, salt, and mix in to combine.
Step 5: Coat one side of each of the slices of bread with the remaining teaspoon of olive oil.
Step 6: Toast bread until golden on both sides, 1 to 2 minutes.
Step 7: Spread avocado mixture on side of bread coated with olive oil. Lay a thin layer of arugula on top. Spread the sardines mixture evenly on the arugula.
Step 8: Garnish with chopped cilantro, optional.
* Sardines Prep: When breaking the sardines into smaller pieces with a fork, be gentle to avoid over-mashing and turning them into a paste. Leave some texture for a nice mouthfeel.
* Toasting Bread: When toasting the bread, keep an eye on it to avoid burning. Depending on your toaster or stovetop, it may take 1 to 2 minutes on each side to achieve a golden color.
* Presentation: For a visually appealing presentation, spread the avocado mixture evenly on the toast, layer the arugula neatly, and top with the sardines mixture.
* Optional Garnish: If using cilantro as a garnish, chop it finely to add a pop of color and a touch of herbal flavor. It’s optional, so skip it if you’re not a fan of cilantro.
* Serving and Eating: Serve the avocado toast with sardines immediately after assembling to enjoy the contrast of textures and flavors at their best. Only assemble the toast if you’ll be eating it right after.
Do not assemble the toast if not eating right away.
Keep the avocado and the sardines mixtures separately until assembly. Store the sardines mixture for up to 3 days in an air tight container in the fridge and the avocado mixture for up to 2 days in an air tight container in the fridge as well.
You can freeze the sardines mixture for up to 2 months. However, if you are planning to freeze the sardines mixture, I would recommend to add in the tomato only after thawing since tomatoes do not thaw well due to their high water content.
Additions and Substitutions
* Arugula: You can substitute it with other greens, such as spinach or lettuce.
* Cilantro: If not so fond of cilantro, you can use chopped parsley for garnishing instead.
* Bread: Ideally you want to use a crusty bread such as sourdough bread or a baguette. Try also with other types of bread such as multigrain or white bread.
* Bell peppers: They go wonderful with sardines. Add in some chopped red bell peppers, if available, for an additional pop of colour and crunchy texture.
Your Questions Answered
What side dishes go well with avocado toast and sardines?
Some cherry tomatoes chopped in half and dressed with some olive oil, a bit of fresh lemon juice and salt would go perfectly well with this toast.
Can I make the avocado and sardines mixture ahead of time and assemble the toast later?
Yes, you can prepare the sardines mixture ahead. It keeps well in the fridge in an air tight container for up to 3 days.
I would recommend preparing the avocado mixture only a couple of hours ahead of assembling the toast in order for your toast to have a nice and bright presentation.
Can I toast the bread in a toaster or is it better to use a skillet/pan?
Either method works well. If using a pan/skillet, set it at medium to high heat. Once the pan/skillet is warm, toast bread for 2 minutes on each side or until golden brown on both sides.
Are there any alternatives to sardines if I don’t like or have access to them?
You can use canned tuna instead of sardines. Opt for high-quality canned tuna in olive oil for the best results.
The recipe calls for a ripe avocado. How can I ripen my avocado faster if I only have access to under-ripe avocados?
Place them in a paper bag with an apple or a banana to speed up the ripening process. The ethylene gas produced by these fruits will help accelerate ripening. Check them daily until they reach your desired ripeness.
Are you ready to make this recipe?
Of course! If you have any comments/questions, please let me know in the comments section below. I always like to hear from you. Remember to sign up for my newsletter to stay in the loop and never miss a tasty update!
Avocado Toast with Sardines
- juice of ½ lemon plus 1 tsp
- 2 teaspoon olive oil
- ½ ripe avocado
- 1 tin sardines in oil
- ½ tomato, diced, seeds and pulp removed
- 1 chile jalapeño or chile serrano stem off, seeded and diced
- ¼ small red onion, diced
- 2 tablespoon sardines oil (from the tin)
- 1 teaspoon dried oregano
- ½ cup arugula
- 2 thick slices of crusty bread (about ½ inch thick each) sourdough, would be best
- 5 grams cilantro, roughly chopped, for garnishing optional
- Salt to taste
- In a bowl, whisk 1 teaspoon of lemon juice, 1 teaspoon olive oil and a pinch of salt.
- Add in the avocado to the bowl with the lemon dressing. Use the back of a fork to break the avocado into smaller pieces, then mash into dressing until well combined and mostly smooth. Set aside.
- In another bowl, add in the sardines. Break into smaller pieces with the back of a fork.
- To the bowl with the sardines, add the tomato, chile, red onion, sardines oil, juice of ½ lemon, oregano and salt (to your preference). Mix in to combine. Set aside.
- Coat one side of each of the slices of bread with the remaining teaspoon of olive oil.
- Toast the bread in a toaster until golden on both sides (about 1-2 minutes).
- If toasting on a pan, set the pan at medium to high heat. Once the pan is warm, toast bread for 2 minutes on each side or until golden brown on both sides.
- Spread avocado mixture evenly on side of bread coated with olive oil. Lay a thin layer of arugula on top. Finish by spreading the sardines mixture evenly on the arugula.
- Garnish with chopped cilantro, optional.
- You can prepare the sardines mixture and avocado mixture ahead of time. Cover them with plastic film and keep them in the fridge until ready to assemble the toast.
- For a fresher presentation, it’s best to prepare the avocado mixture only a couple of hours before assembling the toast. Cover it with plastic film and keep it in the fridge until ready to use.
- Don’t discard the tomato seeds and pulp. They can be used to prepare soups or sauces.
Nutritional information provided is just an estimate provided by Nutrifox.