Below is a recipe born out of my quest to incorporate more sardines into my diet. Sardines are not only one of the most nutritious fish available, but they're also packed with omega-3 fatty acids, which are fantastic for brain health. Plus, they come loaded with various vitamins and minerals that promote overall wellness.
If you enjoy tuna, you're most likely going to like sardines as well. They have a similar texture and flavor. Inspired by the classic tuna salad toast, I decided to create a twist by swapping in sardines and adding beans for extra fiber. Let me guide you through making my sardine and white bean toast on sourdough bread.
Ingredients:
- 4.4oz can of sardines in water with the bones removed
- One 15oz can of white beans like navy, northern, or cannellini beans, drained and rinsed
- 4 TBS of mayonnaise
- 3 TBS of hemp hearts
- 1 large radish, thin sliced
- 1 stick of celery, diced
- 1 sprig of fresh thyme, chopped
- 1 TBS fresh parsley, chopped
- 1/2 an onion, diced
- Your choice of bread - I'm using my same day sourdough bread - find the recipe HERE.
- Butter
- Handful of greens (I used baby greens from my garden, but spinach or a microgreen mix would also work)
Instructions:
Step 1: Toast Preparation
Slice the bread and lightly toast. Then butter the slices and set them aside for later.
Step 2: Sardine and Bean Mix
In a bowl, smash the drained sardines with a fork. Add the drained and rinsed white beans and smash them as well. Next, mix in the mayonnaise and hemp seeds to bind everything together, then set this mixture aside.
Step 3: Preparing Additional Ingredients
Now, it’s time to prep the remaining ingredients. Thinly slice the radish, dice the celery, and remove the thyme leaves from their stems. Chop the thyme and parsley until finely chopped. Lastly, dice the onions. I love onions, so I use them generously, but feel free to leave them out if raw onions aren't your thing.
Step 4: Combine Ingredients
Add all the prepped ingredients into the bowl with the smashed sardines and mix until it's well combined.
Step 5: Assemble the Toast
To assemble your sardine toast, start by laying a few slices of radish on each buttered toast slice. Top it with a thin layer of the sardine-bean mixture, and finish with a sprinkle of fresh greens.
And there you have it! A quick, tasty, and nourishing lunch that’s rich in protein, fiber, and brain-healthy omega-3 fatty acids.
