The Sardine Sandwich
Guys, I’m addicted to sardines.
It’s kind of a weird thing to be addicted to since I’m pretty sure most people are just lukewarm about them.
But they are so good. Sardines are salty and rich and good on a ton of different foods.
They get a really bad rap though and a lot of people find them “gross.” Some of those same people have no issue eating a deep fried piece of strange fish product from a fast food place.
At least this fish looks like fish!
If you think you don’t like sardines, I implore you to give them a second shot. This sandwich is one of my new favorite lunches and I hope it doesn’t scare you away.
Sardine and Avocado Sandwich
Yield: 2 open-faced sandwiches
1 (4 ounce) can sardines in olive oil (about 4 large sardines)
1 avocado, mashed
Red onion, sliced thin
2 slices thick bread
1) Remove pitt from avocado and add to two slices of thick bread. Mash onto bread like a spread. Use 1/2 an avocado per bread slice.
2) Top each half of bread with a few sardines, roughly chopped.
3) Top each sandwich with slivered red onion, capers, a drizzle of olive oil, and some fresh black pepper.
4) Bake sandwiches at 425 for 5-6 minutes or broil for 2 minutes.
5) Serve immediately!
Adapted from Alton Brown's sandwich.
The sardine section at most grocery stores can be intimidating. There are a bunch of different options and some are better than others. Personally, I like wild caught sardines that are stored in olive oil with lemon.
These tend to be on the more expensive end of sardines. A can will set you back about $3-$4, but I find that these taste the best.
Shop around though and try a few different kinds until you find one you like.
When it comes down to health, sardines are amazing. They are a great source of vitamins and nutrients and contain a lot of Omega-3s. Because they are really low on the food chain, they also have very little traces of mercury which some larger fish can have.
They may just be the perfect lunch food in my opinion.
Alton Brown agrees with me. He attributed a good chunk of his weight loss to sardines and, in fact, this sandwich idea came from him.
Making the Sandwich
I like to make this sandwich in open-face form.
Try to get some good thick and crusty bread for the sandwich that can hold up to the toppings.
I used a whole avocado for two pieces of bread.
I suggest you do the same. The avocado works almost like mayonnaise and forms a kind of sauce for the sandwich. A nice thick layer of it really helps.
Then just throw a few sardines on each piece. If you have large sardines, you might want to chop them roughly.
I also topped my sandwich with some sliced red onion and capers.
The capers are optional, but I think the red onions really add a nice flavor to the sandwich.
If you don’t use sardines that are stored with lemons, you might want to squeeze some lemon juice on the sandwich also.
Drizzle the sandwiches with a small amount of olive oil and toast these bad boys in a 425 degree oven for about six minutes or you can broil the sandwiches under high heat for about 2 minutes.
Serve them immediately!
This is really a simple sandwich but probably not something that a lot of people would think to try.
At the end of the day though, it’s really healthy, filling, and very tasty. I can’t get enough of the flavor combo.
So, how do you feel about sardines? Do you love them?
Raise your hand if you’re never reading Macheesmo again because of this sandwich!