The humble-tinned sardine has never gotten a fair shake. Tender and a little salty, these tiny members of the herring family typically lack any unpleasant fishy odor or taste, and they are packed with heart- healthy omega-3 fatty acids, vitamin B-12, calcium and other beneficial minerals. The American Heart Association recommends eating oily fish twice a week; and tinned fish, such as sardines, are an easy, inexpensive and shelf-stable choice. Combined with heart-healthy avocado and a fried or poached egg, sardine avocado toast is filling and delicious.
4 slices sturdy bread
1 large ripe avocado
4 large eggs
1 tin sardines (smoked sardines in olive oil is recommended)
1 teaspoon lemon juice
Salt and pepper to taste
Pinch garlic powder
Peel and mash the avocado. Add lemon juice and garlic powder, and season to taste with salt and pepper. Set aside, then remove sardine fillets from the oil— about two fillets per slice, depending on the size of the fillets. With a fork, break the fillets into chunks and discard any stray pin bones. Set aside and toast the bread. While your bread toasts, drizzle oil into a skillet and place over medium- high heat until the oil shimmers. Fry eggs to desired doneness (or poach in them boiling water if you prefer a healthier version.)
To serve, spread each slice of toasted bread with mashed avocado and top it with your desired quantity of sardines. Lay the egg on top and drizzle with balsamic vinegar. Add more salt and pepper, if desired, and serve.
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