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Two open-faced sardine avocado toasts on sourdough with chili flakes, capers, and parsley on marble surface

High-Protein Sardine Avocado Toast

A fast, protein-packed open-faced toast made with smashed avocado, oil-packed sardines, lemon, and chili flakes. Ready in 10 minutes.
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Prep Time 8 minutes
Cook Time 2 minutes
Total Time 10 minutes
Servings: 2 servings
Calories: 420
Ingredients Method Notes

Ingredients
  

For the avocado base
  • 1 large ripe avocado halved and pitted
  • 1 tbsp fresh lemon juice
  • 0.5 tsp lemon zest optional but recommended
  • 0.25 tsp flaky sea salt
  • 0.25 tsp black pepper freshly ground
For the toast
  • 2 large slices thick-cut sourdough bread about 1.5 cm thick
  • 125 g canned sardines in olive oil 1 can, drained, oil reserved
  • 0.25 tsp red chili flakes or to taste
  • 1 tbsp capers optional, rinsed if salt-packed
  • 1 tbsp fresh flat-leaf parsley roughly chopped, optional
  • 1 tsp reserved sardine oil for drizzling at the end

Method
 

Toast the bread
  1. Toast the sourdough slices in a toaster or under a broiler until deeply golden and crisp, about 2 minutes. The bread should be sturdy enough to hold the toppings without bending.
Make the avocado mash
  1. Scoop the avocado flesh into a small bowl. Add the lemon juice, lemon zest, salt, and black pepper.
  2. Mash with a fork until mostly smooth but still a little chunky. Taste and adjust salt and lemon.
Assemble the toast
  1. Spread half the avocado mash onto each slice of toast, covering the bread edge to edge.
  2. Drain the sardines and pat them gently with a paper towel. Arrange the sardines on top of the avocado, breaking them into large pieces if needed.
  3. Scatter the chili flakes and capers over the sardines if using.
  4. Drizzle the reserved sardine oil over the top. Finish with chopped parsley and a pinch of flaky salt. Serve immediately.

Notes

Oil-packed sardines are the key - brine-packed taste sharper and the texture is drier. Always taste the avocado layer before assembling and season it well.