Need a party appetizer to excite the tastebuds? These delicious sardines on toast with tomato and red onion are the answer. Serve with champagne or wine for the ultimate party starter.
Indulge in a delightful culinary experience with this tinned sardine recipe, elevated with tomato and red onion. Served atop a crisp slice of toast, each mouthful offers a symphony of textures and tastes that will make you yearn for more.
Whether you seek a quick and nutritious snack or a light yet satisfying appetizer, this recipe is perfect for an easy-to-make and quick meal.
Love an easy-to-make appetizer? Try these white bean pomegranate crostini and serve this creamy harissa hummus with homemade pita chips that are impressive but super easy to make.
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What are sardines?
Sardines are small, oily fish that belong to the herring family. They are named after the island of Sardinia in Italy and commonly found in the Atlantic Ocean and the Mediterranean Sea. These fish typically measure around 15-20 centimeters (6-8 inches) in length and have a silver-colored body with a bluish-green hue on their back.
Sardines are known for their high oil content, which gives them a rich flavor and a soft, tender texture. They can be grilled, fried, or canned in oil, water, or sauce. Canned sardines are particularly convenient and widely available, making them a popular choice for salads, sandwiches, or as an ingredient in pasta dishes.
Canned sardine nutrition
While the small fish can be eaten fresh, it is even better when preserved in oil. This makes canned sardines the ideal healthy food to have stored when hunger strikes.
Sardines are an excellent source of omega-3 fatty acids, which are beneficial for heart health, brain function, and reducing inflammation. They are also a good source of protein, vitamins (such as vitamin D and B12), and minerals (including calcium and selenium).
Moreover, sardines are considered a sustainable choice in seafood due to their high abundance, short reproductive cycle, and minimal impact on the marine ecosystem. So, choosing sardines helps promote sustainable fishing practices and marine conservation.
Ingredient notes
- Sardines – Use canned sardines preserved in olive oil or water for a healthier option. Also, opt for sustainably sourced sardines to support environmentally friendly fishing practices.
- Bread – Use your preferred type of bread. For this recipe, I used a whole-grain baguette. Sourdough or crusty artisan bread also works well, adding a satisfying texture and flavor. You can also opt for gluten-free bread if needed.
- Olive oil – Choose extra virgin olive oil for its rich flavor and health benefits.
- Garlic – Rubbing fresh garlic onto the toast creates an extra savory appetizer. Using fresh garlic is essential for the best taste.
- Tomatoes – Ripe, juicy tomatoes are essential for this recipe. Choose firm tomatoes with vibrant colors and a sweet aroma. Cherry tomatoes or Roma tomatoes are excellent options, but any variety that is in season and flavorful will work.
- Red Onion – Red onion adds a touch of sharpness and crunch to the dish. Thinly slice them to not overpower the other ingredients.
- Fresh herbs – Enhance the flavors with the addition of fresh herbs. Parsley or basil complements the dish beautifully. Chop the herbs just before serving to retain their freshness and aroma.
Tips & substitutions
- Infuse the bread – Rub the baguette slices with the garlic and tomato right after they come out of the oven. The heat helps absorb the flavors better and infuse them into the bread.
- Onion alternatives – You can use other varieties like sweet onions, shallots, or scallions. Opt for what you like best to make it your own.
- Sardine alternatives – have no sardines on hand? Swap them out for canned mackerel or tuna to make this delicious no-cook appetizer.
- Acidic element – Add a splash of fresh lemon juice, red wine, or balsamic vinegar for a tangy touch.
How to make sardines on toast
Step 1: Toast the baguette slices until they are golden and crisp. Meanwhile, peel the garlic and red onion. Cut the garlic and tomato in half and slice the red onion.
Step 2: Place the toasted bread slices on a serving platter or individual plates. Drizzle the baguette slices with olive oil.
Step 3: Peel and half the garlic cloves and rub them on the oiled slices.
Step 4: Now rub with halved tomatoes to let the flavors infuse.
Step 5: Open the can of sardines and drain any excess oil or water. If desired, remove the heads and tails of the sardines (optional). Arrange the sardines on the baguette slices and top with sliced red onion and fresh herbs.
Expert tip
For an extra flavor boost, marinate the sliced red onion in a mixture of lemon juice and a pinch of salt for about 10 minutes. It helps mellow the sharp flavor and infuse it with a refreshing note.
Additionally, this technique softens the texture of the onion slightly, making it even more enjoyable to bite into. Don't forget to drain the excess liquid before adding it to the sardines on toast!
What to serve with sardines on toast
Sardines on toast are a satisfying and well-rounded dish on its own, but if you'd like to serve it with some additional accompaniments, here are a few suggestions:
- Side Salad – Serve the sardine appetizer with this 5-minute Asian cucumber salad for extra freshness. Or toss together a mix of leafy greens with this light lemon herb vinaigrette dressing. It provides a refreshing contrast to the rich flavors of the sardines.
- Roasted Vegetables – These air fryer roasted carrots or crispy baked broccoli make a delicious and colorful side dish.
- Quinoa or couscous – Serve sardines on toast alongside a side of cooked quinoa or couscous. These grains provide a wholesome and filling accompaniment while offering additional texture.
Recipe FAQs
To prevent the toast from becoming soggy, toast the bread slices until golden and crisp. Toasting the bread properly helps create a sturdy base that can better withstand the moisture from the toppings.
Also, assemble the sardines, tomato, and red onion mixture with the bread just before serving. This prevents the bread from sitting with the toppings for too long, which can lead to sogginess.
Yes, sardines on toast can be a nutritious and healthy choice. Sardines are an excellent source of omega-3 fatty acids. They are also rich in protein, which supports muscle growth and repair. Additionally, provide vitamin D, vitamin B12, calcium, and selenium.
When served on whole-grain toast, this dish provides complex carbs, fiber, and additional nutrients from the grains. Whole grains are a healthier choice because they are rich in fiber, vitamins, and minerals.
Sardines and tuna are nutritious fish options but have slightly different nutritional profiles. Here's a comparison to help you understand their relative health benefits:
- Omega-3 fatty acids – Both sardines and tuna are good sources of omega-3 fatty acids, essential for heart health and brain function. However, sardines tend to be higher in omega-3 fatty acids. These omega-3 fatty acids have various health benefits, including reducing inflammation and supporting cognitive function.
- Vitamins and minerals – Tuna and sardines provide essential vitamins and minerals. Sardines are particularly rich in vitamins B12, D, calcium, and selenium. Tuna is also a good source of vitamin D and selenium. But it contains less vitamin B12 and calcium compared to sardines.
- Environmental considerations – Sardines are considered a more environmentally friendly choice. They are fast-growing, reproduce quickly, and are abundant in many areas. On the other hand, certain tuna species, such as bluefin tuna, are overfished, and their populations are at risk.
Yes, it is safe to eat sardine bones. Sardines are small fish that have relatively soft and edible bones. In fact, the bones of sardines are a good source of calcium and other minerals. They are rich in nutrients and can provide additional texture to the fish.
The bones of sardines are usually small and delicate, and when cooked, they become even softer. As a result, they are easily chewed and digested. Many people consume sardines with their bones intact without any issues.
However, if you prefer not to eat the bones, opt for boneless sardines. They are usually available in some canned varieties.
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📖 Recipe
Sardines on Toast with Tomato and Red Onion
Ingredients
- 6 (whole-wheat) baguette slices
- 1 can sardines in oil
- 1 tomato (very ripe)
- ½ medium red onion
- 2 garlic cloves
- 2 tablespoon olive oil
- salt and pepper to taste
- parsley to garnish
Instructions
- Toast the baguette slices until they are golden and crisp. Meanwhile, peel the garlic and red onion. Cut the garlic and tomato in half and slice the red onion.
- Place the toasted bread slices on a serving platter or individual plates. Drizzle the baguette slices with olive oil. Rub with garlic and tomatoes to let the flavors infuse.
- Open the can of sardines and drain any excess oil or water. If desired, remove the heads and tails of the sardines (optional). Arrange the sardines on the baguette slices and top with sliced red onion and fresh herbs.
- Drizzle extra olive oil over the finished appetizer, season with salt and pepper, and serve.
Notes
- Infuse the bread – Rub the baguette slices with the garlic and tomato right after they come out of the oven. The heat helps absorb the flavors better and infuse them into the bread.
- Sardine alternatives – have no sardines on hand? Swap them out for canned mackerel or tuna to make this delicious no-cook appetizer.
- Acidic element – Add a splash of fresh lemon juice, red wine, or balsamic vinegar for a tangy touch.
Nutrition
Nutritional values are estimates only calculated with the recipe calorie and nutrition calculator provided by verywellfit.com. The author of this website is not a nutritionist nor a doctor. All nutritional data provided in the recipes and correspondent blog posts are for informational purposes only. Do not use the information as nutritional or medical advice.
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