High Protein Sardine and Avocado Toast for a Satisfying Meal

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If you’re looking for a quick, easy, and healthy meal, canned sardines are a great option. They’re high in protein, omega-3 fatty acids, and other important nutrients. Here’s a tasty recipe to try:


  • 1 can of boneless and skinless sardines in olive oil
  • 2 slices of whole-grain bread
  • 1 small avocado
  • 1 tablespoon of lemon juice
  • 1 tablespoon of olive oil
  • Salt and pepper to taste


  1. Toast the bread slices to your liking.
  2. In a small bowl, mash the avocado with the lemon juice, olive oil, salt, and pepper until it’s creamy.
  3. Open the can of sardines and drain off the excess oil.
  4. Spread the avocado mixture evenly on the toast slices.
  5. Add the sardines on top of the avocado mixture.
  6. Sprinkle with additional salt and pepper if desired.

Nutritional Information:

  • Serving size: 1 sandwich
  • Calories: Approximately 390 calories per sandwich (may vary depending on the type of bread used)
  • Protein: Approximately 25 grams per sandwich
  • Fat: Approximately 24 grams per sandwich (mainly from healthy sources such as sardines and avocado)
  • Carbohydrates: Approximately 28 grams per sandwich (mostly from the bread and avocado)

Tips and Variations:

  • You can use any type of bread you like, but whole-grain bread is a good choice because it’s higher in fiber and nutrients than white bread.
  • If you don’t like avocado, you can substitute it with hummus, mashed peas, or even cream cheese.
  • You can add some sliced tomatoes, cucumber, or lettuce to your sandwich to increase the volume and nutrition.
  • This recipe can also be turned into a salad by skipping the bread and serving the sardines and avocado mixture on a bed of greens.

Benefits of Boneless and Skinless Sardines:

Sardines are a healthy source of protein, omega-3 fatty acids, and other essential nutrients. Here are some of the benefits of including sardines in your diet:

  • Omega-3 fatty acids in sardines can help reduce inflammation, lower blood pressure, and support heart health.
  • Sardines are an excellent source of vitamin B12, which is important for healthy nervous system function and red blood cell production.
  • Sardines are rich in vitamin D, which is essential for bone health and immune system function.
  • Sardines are a good source of selenium, which plays a role in antioxidant defense and thyroid function.

Overall, this boneless and skinless sardines recipe is a delicious and healthy way to enjoy this nutrient-packed fish.


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Author: Techs Got To Eat

Image Credit: Pixabay – Free royalty pictures


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