Sardines And Toast: A Good Entry Into Tinned Fish

Canned seafood is having a moment, and sardines seem to be the star of the show. If you’ve been wanting to dive into the world of tinned fish and need a little encouragement, this post is for you. I’m sharing some of my favorite combinations for sardines and toast to help you get started!

Tinned fish can be intimidating. Is it fishy? Does it have bones? I had all the same questions, but after months of research and recipe testing, I’ve tried it all and am now an official member of the tinned fish fan club! From sardines to mackerel and smoked mussels to trout, the options are endless. This pantry staple is a nutritional powerhouse, budget-friendly, and incredibly versatile.

This is the first in a series of tinned fish recipes, including everything from sardine toast to rice bowls, to dips, spreads, and salads, so be sure to come back often and be sure to check out our popular canned tuna recipes like this high-protein tuna salad, a mayonnaise-free tuna and avocado salad – a personal favorite! 

We’re starting this series with sardines and toast because I think it’s a great segue into the world of tinned fish or canned seafood (why are we calling it tinned fish?). Personally, I’ve found that a base of crunchy bread combined with bright, acidic toppings is the most enjoyable way to eat these little nutritional powerhouses!

Sardines And Toast Ideas

Starting with a crunchy base helps hide the texture of the sardines, especially helpful for beginners. Next, choose a sardine. I’ll go over some options below. For the toppings, you can keep it simple with lemon juice and chives, or load up with tomatoes, olives, cucumbers, and more. I’ve been sharing dozens of variations over on my Instagram stories. Before we dive into the recipes, here are some quick facts about sardines!

Types Of Sardines

Not all sardines are the same. The type of sardine and what it’s packed in can completely change the experience.

• Pilchards (True Sardines)
  • Best for: Beginners, chunky toast toppings, smashed sardine spreads.
  • These are the most widely available sardines and what most people picture when they think of canned sardines. They’re slightly larger with a firmer texture and a mild, approachable flavor.
• Brisling Sardines (Sprats)
  • Best for: Elegant toast combinations, lemony or herb-forward recipes.
  • Smaller, softer, and more delicate than pilchards, brisling sardines are often packed tightly in cans and have a rich, buttery flavor.
• Mediterranean Sardines
  • Best for: Simple toast recipes where the sardines are the star.
  • Often considered premium, these sardines are tender, flavorful, and packed in high-quality olive oil.

Honestly, I could write an entire post on the types of sardines, but those are the three main types that we have tried and enjoyed. You can choose from larger sardines with the skin and bones, boneless and skinless fillets, and smaller sardines like Brisling. The options are truly endless, and I encourage you to try several different brands and varieties before deciding whether or not sardines are for you!

How Sardines Are Packed: Pros & Cons

How sardines are packed plays a significant role in both flavor and nutrition. I prefer olive oil–packed sardines because the added fat enhances texture, boosts flavor, and pairs beautifully with bread, spreads, and vegetables. Water-packed sardines have their place, but they shine best when mixed with creamy or saucy elements rather than served alone.

• Sardines Packed in Olive Oil
  • Pros: Richer flavor and silkier texture. Healthy fats support heart health and nutrient absorption. Ideal for spreading, mashing, and toast recipes
  • Cons: Higher in calories. Flavor may overpower very mild toppings.
  • Best for: Sardine toast, pasta, salads, and recipes where flavor matters most.
• Sardines Packed in Water
  • Pros: Lower-calorie option. Clean, neutral taste.Easier to control added fats in recipes.
  • Cons: Drier texture.Less flavorful on its own.
  • Best for: High-protein or low-fat meals, mixing with sauces or spreads.

There are other options like sardines packed in tomato sauce, mustard, or hot sauce, but for the sake of this post, we’ll stick with sardines packed in olive oil or water since that’s what I used.

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Health Benefits Of Sardines

Sardines may be small, but they deliver an impressive amount of nutrition. From heart health to bone strength, these tiny fish are one of the most nutrient-dense proteins you can add to your meals!

• Rich in Omega-3s for Heart and Brain Health
  • Sardines provide EPA and DHA omega-3 fatty acids that support heart health, reduce inflammation, and play an important role in brain function and mood balance.
• High-Quality Protein That Keeps You Full
  • A single serving delivers complete protein with all essential amino acids, helping support muscle health, satiety, and overall metabolism.
• Strong Bones and Teeth Support
  • When eaten with their soft bones, sardines offer highly absorbable calcium plus vitamin D—two nutrients that work together to support bone strength and long-term skeletal health.
• Energy-Boosting Vitamin B12
  • Sardines are packed with vitamin B12, which supports red blood cell production, nerve function, and steady energy levels.
• Low-Mercury, Heart-Friendly Choice
  • As a small fish, sardines are naturally low in mercury and provide potassium and magnesium that help support healthy blood pressure and heart rhythm.

If the impressive list of health benefits doesn’t convince you, these recipes for sardines and toast should. This is more of an idea-and-inspiration list. All the ingredients should be adjusted ot taste!

Sardine Toast With Sun-dried Tomatoes

The combination of crunchy sourdough with Boursin, sun-dried tomatoes, and lemon is perfection. To pump up the flavor, I brushed the toast with some of the sundried tomato oil mixed with oregano, lemon, and garlic. I could eat this on repeat!

1. Mix sun-dried tomato oil with fresh lemon juice, a pinch of dried oregano, crushed red pepper, and a small grated garlic clove.
2. Brush the oil mixture over the sourdough bread while it’s warm, and spread a thin layer of Boursin on top.
3. Drain the sardines, arrange them on top of the Bourson, and finish with sun-dried tomatoes, chopped parsley, lemon zest, a generous squeeze of fresh lemon juice, and a pinch of salt.

I used big sardines in olive oil for this one, so this toast is an excellent example of how you can hide some of their texture with a thick and crunchy piece of toast. You could also chop up the sardines before assembling.

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Sardine Salad On Toast

If you can’t get used to the idea of eating a whole little fish, this combination is for you. Mashing the sardines and combining them with crunchy veggies hides the texture. If you’d like tuna salad, you will love this!

1. Drain the sardines, add them to a bowl, and mash them with a fork.
2. Dice a little celery and red onion and add them to the bowl along with a tablespoon of capers.
3. Mix equal parts whipped cream cheese and Greek yogurt until smooth.
4. Add a bit of Dijon mustard, chopped chives, and lemon juice to create a sauce.
5. Add the sauce to the sardines and veggies, mix well, taste and adjust the salt, and set aside.
6. Toast a slice of bread, top with the salad, and garnish with chopped chives, lemon zest, and a squeeze of fresh lemon juice.

I like mixing cream cheese and yogurt to create a lighter sauce in both taste and consistency. Feel free to use all cream cheese or Greek yogurt. Alternatively, you can use mayonnaise in place of the yogurt. 

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Cottage Cheese Sardine Toast

This is a simple combination of cottage cheese, boneless and skinless sardine fillets, lemon, and my favorite bagel seasoning for salt and crunch. It’s high in protein, quick to assemble, and perfect for breakfast, lunch, or dinner.

1. Spread some cottage cheese on a piece of crispbread.
2. Arrange boneless skinless sardine fillets on top.
3. Garnish with bagel seasoning, Aleppo pepper, lemon zest, scallions, and finish with a squeeze of fresh lemon juice.

If you’ve never had crispbread, it’s incredibly crunchy and adds fantastic texture as well as a decent amount of fiber. They have gluten-free versions as well.

Simple Cream Cheese & Sardine Toast

Sometimes, the simplest combinations are the best. This is the version I keep coming back to, especially when I want lunch in five minutes. Any bread will work, but I prefer this one with a dense bread like Ezekiel, well-toasted for stability.

1. Spread a slice of toast with whipped cream cheese.
2. Drain the sardines (I used boneless, skinless fillets) and arrange them on top of the cream cheese.
3. Finish with a generous squeeze of fresh lemon, red pepper, bagel seasoning, lemon pepper, and scallions.

SALT TO TASTE. You guys. The number of messages I receive about salt is honestly confusing. If you want more salt, add more salt.  I love salt. My husband doesn’t. It’s a personal thing. Also, the amount of sodium in canned sardines varies significantly by brand. You may or may not need salt, but it’s easy enough to adjust.

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Need More Ideas For Sardines And Toast?

If the recipes above haven’t inspired you, here’s a quick list of some more combinations I’ve made and enjoyed!

• Mediterranean Sardine Toast
  • Layer sardines over toast with smashed cherry tomatoes, olives, cucumbers, and a sprinkle of feta. Drizzle with olive oil and a pinch of oregano.
  • Why it works: This combo adds fiber, antioxidants, and bold Mediterranean flavors that pair naturally with sardines.
• Garlic Sardine Toast with White Beans
  • Warm mashed white beans with garlic and olive oil, spread on toast, add sardines, lemon, and parsley.
  • Why it works: This is protein-on-protein plus fiber, making it both filling and blood-sugar-friendly.
• Spicy Sardines with Tomato Jam
  • Top toast with tomato jam or slow-cooked tomatoes, add sardines, and finish with chili crisp or Calabrian chili paste.
  • Why it works: Sweet-savory heat cuts through the richness and adds depth without overpowering.
• Sardine Caesar-Style Toast
  • Mash sardines with lemon juice and a touch of Dijon. Spread on toast, then top with shaved Parmesan and romaine.
  • Why it works: A nod to classic Caesar flavors that feels familiar and comforting.
• Breakfast-Style Sardine Toast
  • Top toast with sardines, a soft-boiled egg, and chili flakes. Add a squeeze of lemon and/or hot sauce.
  • Why it works: Protein-rich and energizing—perfect for a savory breakfast or brunch.

I hope this post has inspired you to try sardines and toast! It’s a quick, healthy meal with endless variations. Be sure to come back and share your ideas, too! I’d love to try them!