Sardines on Rye

October 4, 2012

For some, the idea of eating sardines conjures up a fate they see only fit for their worst enemy. The thought of it’s fishy taste can scar them for life. So it does seem a shame to me that the humble sardine and to a similar extent, the anchovy and the oyster get such a bad wrap. Quite frankly, it’s not fair! I know that the right type and quality of these species, and prepared in the right way, many may be swayed to change their minds. Let’s look at this dish for example – the parsley and lemon juice work at reducing the overall fishiness and along with the avocado, conclude to ensure deliciousness.

Ingredients: per serve

1 slice of 100% Rye bread ( or the equivalent if you are gluten -free)

1/4 avocado

1 x 45g tin of King Oscar Sardines in Olive oil

1/2 handful of chopped parsley

1/4 lemon

1 teaspoon balsamic vinegar

sea salt and cracked pepper to taste


Put your slice of bread in the toaster while you get all the ingredients ready. Chop the parsley, open the tin of sardine and cut open the avocado.Once toaster has popped, spread avocado onto toast, layer the sardines, sprinkle with parsley and squeeze lemon juice on top. Drizzle the balsamic vinegar and scatter salt and pepper to taste. Easy!

P.s. I have tried and tested so many brands of sardines. They truly are all not the same. I personally don’t like the chunky, meat ones that you find in some canned varieties. The King Oscar product ( not sure what countries stock,but look out for it) is awesome. Firstly its in extra virgin olive oil and secondly, the sardines are little and fine , making the flavour slightly sweeter ( if you can believe that). 


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