Equipment
Ingredients
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)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 466 kcal
- Protein
- 31 g
- Carbohydrates
- 33 g
- Fat
- 24 g
- Fiber
- 8 g
- Sugar
- 3 g
- Sodium
- 696 mg
- Saturated Fat
- 5 g
- Monounsaturated Fat
- 13 g
- Polyunsaturated Fat
- 4 g
- Cholesterol
- 73 mg
- Potassium
- 915 mg
- Calcium
- 330 mg
- Iron
- 4.8 mg
- Magnesium
- 102 mg
- Phosphorus
- 568 mg
- Zinc
- 2.9 mg
- Vitamin A
- 68 mcg
- Vitamin C
- 11 mg
- Vitamin D
- 5.8 mcg
- Vitamin E
- 3.6 mg
- Vitamin K
- 34 mcg
- Vitamin B6
- 0.5 mg
- Vitamin B12
- 10.8 mcg
- Thiamin
- 0.26 mg
- Riboflavin
- 0.43 mg
- Niacin
- 7.7 mg
- Folate
- 120 mcg
- Water
- 163 g
Sources: USDA FoodData Central
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.
Storage
Troubleshooting
Sardines are dry or sticking to the pan
Cause: Heat was too high or heating time was too long
Fix: Add 5ml of water to loosen the tomato sauce
Prevention: Use the lowest heat setting and stir gently to distribute the sauce
Cultural Context
Sardines on toast is a simple, classic British dish with humble origins, often enjoyed as a quick meal or snack. It represents a tradition of utilizing readily available and affordable ingredients, reflecting a resourceful approach to cooking that has been a staple in British households for generations.
