Sardine and avocado toast
Nutrition per serving
A quick, filling toast: wholemeal bread, mashed avocado and sardines, sharpened with lemon. Rich in omega-3 and healthy fats, it is a fast lunch or healthy snack ready in 5 minutes.
Prep: 5 min | Cooking: 0 min | Servings: 2 | Difficulty: Very easy
Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 314 kcal · 15 g protein · 19 g carbohydrate · 21 g fat
Ingredients
Method
- Toast the wholemeal bread.
- Mash the avocado with the lemon juice and pepper.
- Spread the avocado on the toast.
- Top with the sardines and a little chilli.
Nutritional benefits
Sardines are extremely rich in omega-3, calcium and vitamin D, which is good for the heart and cholesterol, and they cost very little. The avocado provides healthy fats and fibre, and the wholemeal bread carbohydrate with a moderate glycaemic index. A complete, inexpensive, heart-friendly toast.
Variations and substitutions
- With mackerel or tuna.
- With extra tomatoes or radishes.
- Gluten-free: use gluten-free bread.
- With herbs: dill, chives.
Storage and make-ahead
Eat straight away for crisp bread and avocado that has not browned.
💡 Good to know
Tinned sardines are as rich in omega-3 as fresh ones and much more convenient: a real health ally in the cupboard.
Related reading
Discover more high-protein recipes · cholesterol-friendly recipes · healthy & balanced recipes.
Foods in this recipe: wholemeal bread · sardines · avocado · lemon · pepper.
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