sherried sardines on toast

On my weight loss quest, I came across Alton Brown’s Good Eats episode about dieting. He shared this recipe – high in omega-3s (due to the fish), with the goodness and creaminess of avocados (which also has a host of benefits). I decided to try it out since my impression of sardines was basically fishy fish with tiny bones drenched in some ketchupy sauce with onions. I bought a can of brisling sardines in olive oil and was hooked. I loved the clean flavor – not too fishy in my opinion (though the HTB might beg to differ) and the tenderness of the fish. I discovered though sardines are cheaper than brisling sardines. But the sardines taste just as good.

I’ve had this dish maybe about 3 times already in the past 2 weeks. It is easy to prepare and yummy too. I have to limit myself to one slice though because bread (so I found out) has about 110 calories per slice (at least the sourdough I use). But one slice is enough. I usually just make half the recipe and use balsamic instead of sherry vinegar.

Sherried Sardines on Toast

(taken from here)


  • 2 (3.75-ounce 2-layer) tins brisling sardines in olive oil
  • 2 tablespoons finely chopped parsley leaves, divided
  • 1 tablespoon sherry vinegar
  • 1/4 teaspoon lemon zest, reserve the lemon and cut into 4 wedges
  • Freshly ground black pepper
  • 4 (1/2-inch) thick slices crusty bread, such as sourdough, country loaf or rye
  • 1 ripe Hass avocado
  • Coarse sea salt


1. Drain the oil from 1 tin of sardines into a small bowl and set aside. Drain the oil from the other tin into another small bowl and whisk in 1 tablespoon of parsley, vinegar, lemon zest, and black pepper, to taste. Add the sardines, stir to combine and set aside for up to 1 hour.

2. After 45 minutes, put a rack 3-inches from the broiler and heat the oven to the broiler setting on high. Brush each slice of bread on 1 side with the reserved oil. Put the bread, oil side up, onto a cooling rack set inside a half sheet pan and broil 2 to 3 minutes or until golden brown and crisp.
3. Halve the avocado and remove the pit. Smash the flesh in each half with a fork.

4. Spread the avocado evenly onto the toasted bread. Top evenly with the sardines. Pour any remaining dressing on top and garnish with the remaining parsley.

5. Season lightly with sea salt and serve with lemon wedges.


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