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If a tuna sandwich is your go-to lunch, let me introduce you to this elevated upgrade: Sardine Toast 3 Ways. These three sardine recipes keep lunch interesting, are well within budget, and are a powerhouse of protein. If you think you don’t like sardines, you just haven’t had them right yet.
Can’t cheat on tuna? Mix it up with a stylish salad, Mediterranean tuna pasta salad Nicoise.
A tinned sardine sandwich might sound like a throwback to the austere post war era, but believe me they are worthy of their current comeback. This time around the trendsetting fish is sustainably sourced, the packaging is alluring, elegant and stylish, and the sandwich itself is haut and indulgent.
What hasn’t changed is that canned sardines are still a surprisingly affordable source of protein and unbelievably all-round good for you. So, who’s up for a fishy revival?
Recipes using canned sardines
I have heard it all when it come to reasons for swerving a sardine: too fishy, too bony, too WHOLE. And that might have been your experience, but it doesn’t have to be. Not all canned sardines are equal! Choosing a good quality product will make a HUGE difference.
How to choose:
- look for MSC certified fish (always!)
- the best flavoured fish is packed in olive oil (and you can use the oil too!)
- Spain and Portugal are longstanding fish canners- they know what they are doing!
- bone-in and skin-on fish will be juicier and contain more nutrients
A decent sardine is, in fact, not ‘too fishy’. It is less assaulting than an anchovy, less chewy than tuna, and an oil-packed morsel will be butter-soft and smooth. Salty, yes, ocean-forward, also yes, but mild, delicate and delicious.
‘Too bony’? The canning process actually softens the bones to a fine, hair-like texture that is almost imperceptible in the mouth. No need to fillet! And besides, those bones are just bonus collagen and calcium, so all the better for you!
‘Too whole’? Soft and tender tinned sardines are easily mashed and integrated into the other ingredients in these three sardine recipes, disguising the body and making a filling similar in texture to my tuna mayo.
But really, there should be no excuses when they are such a valuable source nutrition. The simple sardine supports heart health, bones and brain. And they are worth a try for that!
Spanish pan con tomate with sardines
I fell in love with pan con tomate in an unassuming café in Barcelona, where it was one of the tapas on offer. It’s a simple dish – tomato, This is an affiliate link.olive oil, garlic and flaky salt on toast – but so flavourful!
It served as my inspiration for this sardine toast option, which recreates a classic pan con tomate but adds mashed sardines and the olive oil they are packed in.
I love it as a simple but tasty lunch, but it will work just as well as a tapa!
Egg salad with sardines on toast
An egg salad sandwich has been a go to lunch for me for as long as I can remember. I’ve worked on my version to get it properly dialled in, and I’m pretty confident that it can’t be beat.
But adding sardines was a game changer. The salty, savoury flavour of the sardines added a punchiness that I love.
I’ve suggested mashing the sardines in with the rest of the ingredients, partially because it is straightforward to prepare that way, but it’s also easier to eat too. The toppings for the toast can be layered if you prefer.
I’ve stuck to my Eastern European roots by suggesting serving this sardine toast on rye bread. But feel free to change this if you prefer something else!
Cream cheese sardine paté on toast
I love mackerel paté, especially around the holidays, and it served as my inspiration here. Like I’ve done here, it is often mixed with cream cheese to make a gorgeous spread that is amazing on toast.
Although it sounds impressive, it’s actually wonderfully easy to make. Just mash the ingredients together and you are done! This version as especially popular with my husband, who loves how creamy this topping is.
Important Recipe Tips and Notes
- Introduce sardines to your household with these three sardines on toast recipes.
- Buy the best quality canned sardines you can afford- you can smell and taste the difference!
- Layer all the ingredients for restaurant-aesthetic flair. While it’s an attractive plate, it can make for a tricky mouthful!
- Or combine the ingredients pâté-style, which can also be easier for the whole fish avoidant to swallow.
What goes with it
All three sardines on toast recipes benefit from a salady sidekick to balance out the rich, umami flavours. Go with a small green garnish or a full-scale salad, it’s your lunch! But here’s what I’m picking:
- Spanish pan con tomate with sardines and a garden salad
- Egg salad with sardines and celeriac remoulade
- Cream cheese and sardine pâté with crunchy cabbage and cucumber salad
Storage and leftovers
Sardine sandwich fillings egg mayo and cream cheese pâté, can be stored in an This is an affiliate link.airtight container in the fridge for 3-4 days. Make the batch up at the start of the week and assemble your on-toast offering daily.
More lunch recipes to try
- 15 Minute French Dip Sandwich
- Hot Cheesy Salmon Sandwich
- Goat Cheese Sandwich with Roasted Vegetables
- Posh Beans on Toast
Sardines on Toast 3 Ways
Ingredients
For the Spanish pan con tomate with sardines
- 1/4 baguette, cut lengthwise and toasted
- 2 canned sardines in olive oil
- 1/2 tomato, grated
- 1/2 clove garlic, grated
- salt to taste
For the egg salad with sardines on toast
- 1 slice rye bread, toasted
- 1 egg, boiled
- 1 tbsp mayonnaise
- 2 sardines
- 1 slice pickled onion
- 1/2 tsp capers
- 1 sprig dill, optional
- salt to taste
For the cream cheese sardine paté on toast
- 1 slice white sourdough bread, toasted
- 1 tbsp cream cheese, low fat or full fat
- 1-2 sardines, depending on the size and preference
- 1 tbsp dill pickles, chopped
- 1/4 tsp lemon zest
- salt and black pepper to taste
- 1 tsp chives, chopped
Instructions
For the Spanish pan con tomate with sardines
- Slice the baguette lengthwise and toast it, grate a ripe tomato so you have roughly 2 tablespoon of the tomato pulp, add the grated garlic and salt to the grated tomatoes and spread it on the toasted baguette, top with sardine and slightly mash them with a fork. Add a drizzle of the olive oil the sardines were packed in for extra flavour if desired.
For the egg salad with sardines on toast
- In a small bowl mash together the mayonnaise, a boiled egg and sardines with a pinch of salt using a fork. Toast a slice of rye bread and pile the mixture on it, top with capers, pickled onion and a sprig of dill. Alternatively, you can simply layer all ingredients on top of the toasted bread, starting with the mayonnaise but this method makes it a bit tricky to eat.
For the cream cheese sardine paté on toast
- In a small bowl mash together the cream cheese, sardines, chopped pickles and lemon zest, add salt to taste. Spread it on of toasted sourdough bread and top it with chopped chives and black pepper.
Video
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
