Before you go all ‘Sardines… Really? *Vomit Emoji*’ on me, just give this post a chance. If I haven’t converted you to a sardine lover by the end – I won’t argue, but at least hear me out!
Now listen very carefully…
I have been doing my human research regarding this subject matter for quite some time, and I have finally come to a conclusion.
There are 3 types of people in the world:
1.Those who genuinely love sardines and aren’t afraid to show it.
2. Those who love sardines but are hiding in the closet about it because they are fully aware that eating these tinned fish are frowned upon by many.
3. Those who want to run a mile at the mere sight of them.
I mean, I totally get it: At first glance, they are not the most appealing of foods. Hell, even I’ll say now that the humble sardines are not my first choice for when it comes to producing a pretty plate to share with the world! Thinking about it, I guess that it could also go back to the times where families had to feed big families on a small budget and the famous sardines on toast was the ultimate saving grace/crowd pleaser. The term ‘packed like sardines in a tin’ to metaphorically describe the rush hour tube struggle probably doesn’t do them all that many favours either. But surely, we can side step all those negative connotations and get past all of our sardine inhibitions?
Perhaps we should start to embrace sardines for what they really are: Insaaaanely nutritrious (I’ll get to that in a sec!), refreshingly affordable (high quality protein for less than a quid? Yes please!) and down right tasty. Plus there is so much you can do with them – from tossing them in to a salad, stirring through pasta, pureeing them in to a dip, eating them straight from the tin and of course, smashing them right on to some toast for the Mother of all quick-and-easy-but-perfectly-decent meals.
If you follow me on Instagram, you’ll probably know by know that I am a total sardine fiend and have raved about how beautifully convenient they are for when you’re short on time (and dollar) – but want to fuel yourself with real food that doesn’t come from a cereal box.
And it turns out it’s not just your purse that they can be friendly to, as their health benefits are through the ROOF! If you’re feeling low, why not try introducing these little guys in to your diet? The crazy high levels of omega 3 fatty acids and vitamin B12 in sardines have been proven to help boost your mood and get those feel goods vibes flowing! They’re also a total skin saviour and a powerhouse of minerals that to get you feeling good to glow, any time of day.
I like to think that this open sardine toastie is a slightly more sophisticated version of the one my mum used to make us as kids: The addition of red onion and sauteed greens really compliments it, with out complicating it too much. I personally like to rustle this one up for a low sugar high protein power breakfast or quick lunch – but seen as though brunch foods for dinner is totally a thing now, you could 100% make this for a lazy week night dinner.
So, my friends, I would like you to cordially invite you to join me on the sardine band wagon – where I shall be shamelessly cracking open a tin and making this bad boy to satisfy all my hangry girl needs. And be sure to bring a plus one; it’s an open party!
- 1 slice rye bread
- 1 tin sardines in olive oil
- ½ lemon
- 1 tbsp apple cider vinegar
- salt and pepper
- 2 large handfuls leafy greens
- ¼ red onion, finely chopped
- fresh herbs, to garnish
- Preheat the grill to 180 degrees before toasting the rye bread until crispy. You may need to do this twice!
- Drain the sardines and mash with a fork in a bowl with the salt, pepper, lemon juice and apple cider vinegar. Spread evenly on to the rye toast and top with the red onion. Place under the grill to cook for 4-5 minutes.
- Meanwhile, heat some oil in a pan and sautee the greens until wilted. Serve on a plate with the sardine toastie before going in with a little garnish and season action. EN-JOY!