This recipe for sardines on sourdough toast is simple but makes a very good plate of food either as a light meal or a delicious starter. Quantities below will make a great lunch for one – its easy to scale the quantities for more people.

All About Sardines

Sardines are a small, oily fish, that are in fact just the younger version of the Pilchard, changing their name once they reach two years old. They are usually fished in in the waters around the UK from late June to February when they become widely available. Sardines from around the UK are generally considered to be a sustainable fish. You can check the labels on our counter to see where a particular catch has come from. They are extremely versatile and can be fried, grilled, smoked, salted or cured and as a result are popular in many different cuisines around the world.

Sardines are not just tasty they are a very healthy food. Sardines are rich in numerous nutrients, in particular they are a great concentrated source of omega-3 fatty acids and B vitamins which are recognised as being important for heart and brain health. Sardines are also a rich source of bone-building vitamin D.

Ingredients For Sardines On Sourdough Toast

3 small sardines, or sardine fillets from Walter Purkis & Sons per person
1 tbsp olive oil, plus extra for brushing
1 clove garlic, roughly chopped
1 small red or green chilli, deseeded and roughly chopped
Handful fresh herbs, e.g. parsley, chopped
3 slices sourdough bread, toasted
Lemon wedge, to serve
Black pepper and sea salt for seasoning

Cooking Method For Sardines On Toast

Gently heat the oil in a non-stick frying pan and add the garlic, chilli and herbs. Fry for a few minutes.

Preheat the grill to high. Brush the sardines with a little oil and place under the grill. Cook for a few minutes on each side until cooked through.

Toast your sourdough slices to a nice golden brown and drizzle with a little olive oil

Top the sourdough toast with the sardines then spoon over the garlic and herb mix, sprinkle with lots of chunky seasalt and plenty of pepper. Serve right away with a lemon wedge for citrus squeeze on top.

If you would like some other sardine recipes you can look on our blog here for further inspiration >>

This sardine recipe and image credits are from Seafish. More recipes on the Love Seafood website.