Sardine Sourdough Toast With Tomatoes & Capers

A five-minute toast that makes omega-3s easy, even for sardine skeptics.

If sardines still feel like a leap, start here. Layered over garlic-rubbed sourdough and mashed avocado, they taste bright and savory rather than fishy — thanks especially to the adornment of lemon, capers, and fresh herbs. The payoff is real: sardines are rich in omega-3 fats and protein, and the olive oil and avocado help your body absorb lycopene, the antioxidant that gives tomatoes their color. It’s a five-minute meal built for a longer healthspan[helth-span]nounThe number of years you live in good health, free from chronic illness or disability.Learn More: HealthspanClose, not to mention a low-mercury way to get your twice-weekly serving of fish. 

The Recipe: Sardine Sourdough Toast With Tomatoes & Capers

Serves 1 

Ingredients: 

• 1 slice sourdough bread
• 1 small garlic clove, halved
• ½ ripe avocado
• 1 heirloom tomato, thinly sliced 
• ½ can (about 2 oz) boneless, skinless sardines packed in olive oil, drained
• 1 tbsp. capers, drained
• 1 tsp fresh lemon juice
• 1 tsp extra-virgin olive oil
• Freshly ground black pepper
• Flaky sea salt, to taste
• Red pepper flakes, optional
• Fresh parsley or basil

Directions: 

1. Toast the bread until golden and crisp. Rub the warm toast with the cut side of a garlic clove.
2. Mash the avocado onto the toast and season with a pinch of salt, black pepper, and a squeeze of lemon juice.
3. Layer the sliced tomatoes and sardines over the avocado. Sprinkle with capers and drizzle with olive oil.
4. Add another squeeze of lemon, freshly cracked black pepper, and red pepper flakes if desired. Top with fresh parsley or basil and enjoy!