Sardine & Avocado Toast
Breakfast · American · Ready in 8 min · Serves 2
Mashed avocado on sourdough toast topped with tinned sardines, lemon juice, and chilli flakes. A nutrient-dense breakfast in 5 minutes.
Per serving
- Calories
- 360
- Protein
- 22 g
- Carbs
- 28 g
- Fat
- 18 g
- Fibre
- 6 g
Vitamins and minerals, % of a day’s needs
- Iron18%
- Vitamin D14%
- B12224%
- Zinc15%
- Magnesium14%
- Omega-362%
- Folate9%
- Calcium30%
- Selenium59%
- Potassium15%
- Vitamin C9%
- Riboflavin20%
Worked out from the ingredients. How we work out our numbers
Ingredients
- 1 tin (120g) Tinned sardines (in olive oil)
- 1 large Avocado
- 2 thick slices Sourdough bread
- 0.5 whole Lemon
- 0.5 tsp Chilli flakes
Method
- 1
Toast sourdough slices until golden and crisp on the outside but still slightly soft inside.
- 2
Halve the avocado and scoop the flesh into a bowl. Mash roughly with a fork, keeping some texture. Season with salt, pepper, and a squeeze of lemon juice. Drain sardines lightly.
- 3
Spread mashed avocado thickly on each toast. Arrange sardines on top, breaking them gently into chunks. Squeeze remaining lemon over, scatter chilli flakes, and serve immediately.
