Sardines On Toast : Good Health On A Plate

20 min cook time
5 min prep time
Breakfast, Dinner, Brunch, Snacks
Preperation Time:
5 mins
Cooking Time:
20 mins


6 to 8 slices of bread

Butter (plain or any flavored butter like garlic & herbs etc)

Ingredients For The Sardine Filling

250 grams cleaned sardines

2 medium size red onions, finely chopped

2 cloves garlic, minced

1 green chili, finely chopped

1 inch piece ginger, finely chopped

A small squeeze of lemon juice

1/4 to 1/2 teaspoon paprika

Salt and pepper, to taste

1 tomato, finely chopped

Freshly chopped coriander leaves

Ingredients For Pickled Onions

1 small size red onion

1/2 cup white wine vinegar or apple cider vinegar

1/2 cup water

1/2 teaspoon granulated sugar

1/2 teaspoon fine salt


To Prepare The Pickled Onions

Peel and halve the onion lengthwise. Thinly slice the halves and set aside.

Bring the vinegar, water, sugar, and salt to a boil in a medium saucepan over medium-high heat, stirring to dissolve the salt and sugar. Remove from heat and add the onion, and stir to combine, making sure all the onions are submerged in the liquid. Let sit for 15 minutes before using.

[Store in an airtight container in the refrigerator for up to 1 month.]

To Prepare The Sardine Filling

Pressure cook all the ingredients listed under ‘Ingredients For The Sardine Filling’ except the tomatoes and coriander leaves. Add a few splashes of water and cook till the sardines are well cooked and can be broken down with a fork. Once completely cooked, break down the fish with a fork and reduce any excess liquid. Add the chopped tomatoes and saute till tomatoes turn soft and mushy. Add a generous amount of coriander leaves. Switch off flame and keep aside.

To Prepare The Toast

Slather on butter on the slices of bread and toast lightly.

Spread a teaspoon of the sardine filling on each crispbread and gently smash into an even layer with the back of a fork. Place a thin layer of pickled red onions over the sardines and serve immediately.

One Two Three Four Five; Once I caught a fish alive….This rhyme is a favorite among most toddlers. And you know what? Fish can be just as entertaining on the plate as on the page and you don’t always have to resort to fish sticks.

Did you know that sardines (fresh or canned) are brimming with beneficial nutrients for your baby? They are rich in omega 3 fatty acids, which not only help with the development of your baby’s brain, but are also a great immunity booster.

Sardines are also very high in calcium (particularly when packed with their bones) and contain B vitamins, iron, phosphorus, manganese, copper and zinc.

Another benefit of including sardines in your baby food recipes is that they are very low in mercury.

If you’re not a fan of sardines – or have never tried them before – you must try this!!! Their flavor is so much nicer than their appearance would have you believe. And this recipe for Sardines On Toast is delicious and healthy.

Nutrition Facts
Serving Size 1 Serving
Per Serving% Daily Value*
Calories 959
Calories from Fat 384
Total Fat 42.7g66%
Saturated Fat 11.7g58%
Cholesterol 386mg129%
Sodium 3490mg145%
Potassium 1871mg53%
Carbohydrates 66.9g22%
Dietary Fiber 9.9g40%
Sugars 20.9g
Protein 70.8g
Vitamin A 39% · Vitamin C 72%
Calcium 116% · Iron 61%