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Sardines are small, oily fish that pack a nutritional punch. They are loaded with omega-3 fatty acids, which are crucial for heart health and brain function. These healthy fats can help reduce inflammation and improve overall health. Sardines are also an excellent source of high-quality protein, making them a perfect addition to any meal for those looking to boost their protein intake. Additionally, sardines are rich in vitamins D and B12, calcium, and selenium, which contribute to bone health and immune function. Their unique flavor is both robust and savory, making them an ideal topping for whole grain toast.

Sardines on Whole Grain Toast

Elevate your breakfast or snack game with these savory sardines on whole grain toast! This quick and nutritious recipe features rich sardines topped with creamy avocado, crisp red onions, and zesty capers, all drizzled with a delicious Dijon and lemon dressing. Ready in just 15 minutes, it's a perfect meal for busy mornings or a light lunch. Garnish with fresh parsley for a pop of color. Enjoy a burst of flavor and healthy omega-3s in every bite!
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Ingredients
  

1 can of sardines in olive oil

2 slices of whole grain bread

1 tablespoon of Dijon mustard

1 tablespoon of freshly lemon juice

1 tablespoon of capers, rinsed and drained

1 small red onion, thinly sliced

1 avocado, sliced

Fresh parsley, for garnish

Sea salt and black pepper to taste

Instructions
 

Toast the Bread: Start by toasting the whole grain bread slices in a toaster or on a skillet over medium heat until they are golden brown and crispy.

    Prepare the Sardines: While the bread is toasting, open the can of sardines and gently remove them from the can, keeping them intact. Reserve the olive oil for later use.

      Mix the Dressing: In a small bowl, combine the Dijon mustard, lemon juice, and a teaspoon of the reserved olive oil. Whisk until blended and smooth.

        Assemble the Toast: Spread the Dijon mustard mixture evenly on the toasted bread slices.

          Layer the Ingredients: On top of the mustard-covered toast, layer the sardines carefully, making sure to arrange them nicely. Add the thinly sliced red onions, avocado slices, and sprinkle the capers over the top.

            Season: Finally, add a pinch of sea salt and freshly cracked black pepper to taste.

              Garnish: Finish off the dish with a sprinkle of freshly chopped parsley for added flavor and color.

                Serve: Serve immediately while the toast is warm, and enjoy this nutritious and delightful meal!

                  Prep Time, Total Time, Servings: 10 minutes | 15 minutes | 2 servings