Name: Sardines on Toast
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Cuisine: British
Ingredients: 120 g sardines in tomato sauce; 1 whole wheat bread; 0.5 avocado; 15 g arugula; 0.5 g black pepper; 0.2 g red pepper flakes

Equipment

Saucepan

or Microwave-safe bowl

Toaster

or Oven broiler

Fork

or Knife

Ingredients

1 serving

Main

120 g sardines in tomato sauce
1 whole wheat bread
½ avocado, ripe
15 g arugula, fresh
½ g black pepper, freshly ground
0.2 g red pepper flakes

Nutrition (per serving)

466

Calories

31g

Protein

33g

Carbs

24g

Fat

Fiber

Sugar

696mg

Sodium

Method

Place the sardines and tomato sauce into a small saucepan and heat over low heat until warmed through.

Toast the slice of whole wheat bread until golden and crisp.

Scoop the avocado flesh onto the toast and mash it with a fork into an even layer.

Place the arugula leaves on top of the mashed avocado.

Arrange the warmed sardines over the arugula.

Season the sandwich with freshly ground black pepper and red pepper flakes.

Chef's Notes

For the best flavor, gently warm the sardines in their tomato sauce rather than boiling them, which can make the fish mushy.
Ensure your avocado is ripe but not overly soft; it should yield slightly to gentle pressure. Mash it directly on the toast to avoid extra dishes.
Toast the bread to your preferred level of crispness, ensuring it's sturdy enough to hold the toppings without becoming soggy.
Don't be afraid to adjust the red pepper flakes to your spice preference. A small pinch can add a delightful kick.
Consider adding a squeeze of fresh lemon juice over the sardines for a touch of brightness that cuts through the richness.