High Protein & Fiber Sardine & White Bean Toast Recipe

sardines

🥗Healthier: tuna

💰Cheaper: canned mackerel

Canned mackerel is often less expensive and offers a similar flavor.

white beans

🥗Healthier: cannellini beans

💰Cheaper: navy beans

Navy beans are typically cheaper and can be used interchangeably.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is a more budget-friendly option.

bread

🥗Healthier: whole grain bread

💰Cheaper: white bread

White bread is often less expensive than whole grain.

Slice the sourdough bread.

Toast the bread in a toaster.

Butter the toast once it's done and set it aside.

Smash the sardines in a bowl with a fork.

Add the white beans to the bowl and also smash them.

Add mayonnaise and hemp seeds to the bowl and mix everything together, then set it aside.

Thinly slice the radish.

Dice the celery.

Remove the thyme leaves from the stem and chop them together with the parsley until finely chopped.

Dice the onions (note: this was a lot of onions).

Add all of the ingredients into the bowl with the mashed sardines and mix until well combined.

Assemble the sardine toast by putting a few slices of radish on each slice of toasted and buttered bread.

Top with a thin layer of the mashed sardines followed by some greens.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens