Sardines on toast

Sardines on toast is a classic, quick, and nutritious meal that has gained popularity in recent years. This simple dish combines the rich flavour of sardines with the satisfying crunch of toasted bread, creating a perfect balance of textures and tastes.

Sardines on toast

Preparation time
over 2 hours

Cooking time
10 to 30 mins

Serves
Serves 4

By Angela Hartnett
From Saturday Kitchen

 


Nutri-Score A
Sardines on toast is a highly nutritious meal, rich in omega-3 fatty acids, protein, and various vitamins and minerals. The combination of whole grain bread and sardines provides a good balance of carbohydrates and protein, making it a healthy choice for a quick meal or snack.


Equipment


Ingredients

  • Romano pepper: 1 whole
  • Sourdough bread: 4 slices
  • Olive oil: 4 tbsp
  • Garlic clove: 1, peeled and left whole
  • Spring onions: 2, chopped
  • Parsley: 1 tbsp, chopped
  • Red chilli: 1, deseeded and chopped
  • Sardines: 4, cleaned and filleted
  • Lemon: 1, juice only

For the slaw

  • White wine vinegar: 150ml/5fl oz
  • Water: 150ml/5fl oz
  • Caster sugar: 75g/2½oz
  • White cabbage: ¼, finely sliced
  • Red cabbage: ¼, finely sliced
  • Carrot: 1, grated
  • Small onion: 1, finely sliced
  • Celeriac: ¼, finely sliced
  • Fresh coriander: 2 tbsp, chopped

Method

Prepare the Pepper

  • Hold the Romano pepper over a gas flame using tongs, turning until blackened all over.
  • Place in a bowl, cover with cling film, and let it steam for a few minutes.
  • Remove the blackened skin, deseed, and chop the flesh.

Toast the Bread

  • Heat a grill pan to medium-hot.
  • Rub the sourdough slices with half the olive oil and the whole garlic clove.
  • Grill the bread on both sides until browned. Set aside.

Prepare the Pepper Mix

  • In a bowl, combine chopped spring onions, parsley, and chilli.
  • Add the chopped Romano pepper and mix well.

Grill the Sardines

  • Preheat the grill to high.
  • Spread the remaining oil on a baking tray.
  • Place sardines on the tray, season with salt and pepper.
  • Grill for 1 minute on one side, or until cooked.

Make the Slaw

  • In a saucepan, heat vinegar, water, and sugar until sugar dissolves.
  • Mix cabbage, carrot, onion, and celeriac in a large bowl.
  • Just before serving, pour the liquid over the vegetables and add coriander.

Assemble and Serve

  • Garnish the toasted bread with the pepper mix.
  • Add the grilled sardines on top.
  • Finish with more garnish and a squeeze of lemon juice.
  • Serve immediately with the prepared slaw.

Suggested Wine Pairing

For this delightful sardines on toast dish, we recommend the following wines:

Majestic: Vinho Verde Quinta de Azevedo
This crisp Portuguese white wine offers zesty citrus notes that complement the oily sardines and cut through the richness. Its slight effervescence refreshes the palate between bites of the flavourful seafood open sandwich

Tesco: Tesco Finest Picpoul de Pinet
This French white boasts a mineral-driven profile with subtle lemon notes. Its clean character pairs well with the delicate flavours of the sardines and grilled peppers, while its acidity balances the dish’s richness.

Sainsbury’s: Taste the Difference Albariño
This Spanish white wine offers crisp, floral aromas with hints of peach. Its light body and refreshing acidity make it an excellent match for the sardines on toast, enhancing the overall taste experience of this simple yet delicious dish.


What can you serve with this

  1. Green salad – A light, crisp salad with a vinaigrette dressing provides a fresh contrast to the rich sardines.
  2. Lemon wedges – Extra lemon wedges for squeezing over the dish add brightness and enhance the flavour of the fish.
  3. Olives – A small bowl of mixed olives complements the Mediterranean flavours of the dish.
  4. Crusty bread – Additional slices of crusty bread can be served to mop up any juices from the sardines and peppers.
  5. Chilled gazpacho – A small cup of chilled gazpacho soup makes for a refreshing accompaniment, especially in warmer weather.

Nutri-score Health Check

This sardines on toast recipe receives a Nutri-Score of A, indicating it’s a very healthy option. Here’s why:
Sardines are an excellent source of omega-3 fatty acids, high-quality protein, and various vitamins and minerals, including vitamin D, vitamin B12, and calcium. They are also low in mercury compared to larger fish.
The sourdough bread provides complex carbohydrates and potentially beneficial bacteria from the fermentation process. The use of olive oil adds heart-healthy monounsaturated fats. The addition of vegetables in both the pepper mix and the slaw increases the nutrient density and fibre content.
The meal is relatively low in saturated fats and added sugars, which contributes to its high Nutri-Score. The combination of protein from the sardines and complex carbohydrates from the bread makes it a balanced and satisfying meal.
To maintain or improve the score, consider using whole grain sourdough bread and limiting the amount of sugar in the slaw dressing. The variety of vegetables in the slaw adds to the nutritional value of the dish.
Note that this score has been automatically calculated from the ingredients in the recipe and is only a guide.

Recipe FAQ

  • Can I use canned sardines instead of fresh? While fresh sardines are ideal, you can use canned sardines in a pinch. Drain them well and gently warm them under the grill.
  • What’s the best way to clean and fillet sardines? To clean sardines, remove the scales, gut them, and rinse under cold water. To fillet, cut along the backbone and gently separate the flesh from the bones.
  • Can I prepare the slaw in advance? Yes, you can prepare the vegetables for the slaw in advance, but only add the dressing just before serving to maintain crispness.
  • What can I use instead of Romano pepper? Red bell peppers make a good substitute. You can roast them in the oven if you don’t have a gas flame.
  • Is this recipe suitable for a gluten-free diet? To make it gluten-free, simply use gluten-free bread instead of sourdough.
  • How can I make this dish spicier? Add more chopped red chilli to the pepper mix or serve with a side of chilli oil.
  • Can I grill the sardines on a barbecue? Absolutely! Grilling sardines on a barbecue can add a delicious smoky flavour to the dish.
  • What’s a good vegetarian alternative to sardines for this recipe? Grilled halloumi cheese or marinated and grilled aubergine slices can be good vegetarian alternatives.
  • How long will the leftover slaw keep in the refrigerator? The slaw will keep for 2-3 days in an airtight container in the refrigerator, though it may lose some crispness over time.
  • Can I use a different type of bread? While sourdough is recommended for its flavour and texture, you can use any robust bread that will hold up to the toppings.

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