Ingredients
Scale
- 2 slices hearty whole-grain bread
- 1 (3.75-ounce) can sardines in water, drained well
- 1/2 medium ripe avocado
- 2 tablespoons finely diced red onion
- 1 tablespoon chopped fresh parsley, plus more for serving
- 1 tablespoon fresh lemon juice
- 1 tablespoon hemp hearts
- 1/8 teaspoon crushed red pepper flakes, optional
- Freshly ground black pepper, to taste
- Small pinch fine salt, only if needed
- Lemon zest or extra lemon wedges for serving, optional
Instructions
- Heat a dry skillet over medium heat. Add the bread and toast for about 2 minutes per side, until golden, crisp, and firm enough to hold the topping.
- While the bread toasts, mash the avocado with the lemon juice and several grinds of black pepper in a small bowl.
- In a second bowl, gently break the drained sardines into large flakes. Fold in the red onion, parsley, and optional red pepper flakes.
- Spread the avocado mixture evenly over the two pieces of toast. Divide the sardine mixture between them.
- Sprinkle with the hemp hearts. Taste before adding salt, then finish with optional lemon zest, extra parsley, or a squeeze of lemon. Serve immediately.
Notes
- Nutrition is estimated using whole-grain bread, sardines packed in water, half a medium avocado, and one tablespoon hemp hearts; brands vary.
- Drain the sardines thoroughly so the toast stays crisp.
- Oil-packed sardines work, but calories and fat will be higher depending on how much oil remains.
- Assemble immediately before serving for the best texture.
- Prep Time: 8 minutes
- Cook Time: 4 minutes
- Category: Lunch
- Method: Stovetop
- Cuisine: American
- Diet: Dairy-Free