Sardine Sandwich
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Sardine Sandwich
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This sardine sandwich recipe is ready in 15 minutes, is high-protein, and is the tastiest sardine salad sandwich you'll ever have.
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Ingredients
- 1 egg
- 2 lices Ezekiel bread any variety
- 1 can sardines in oil or water
- 1 teaspoon capers
- 1 teaspoon caper juice
- 1 green onion thinly sliced
- 2 teaspoon mayonnaise I recommend avocado mayo for a healthier option
- salt pepper to taste
- 8 spinach leaves
Instructions
- Add water to a small pot and bring it to a boil. Add egg, and cook on a medium-high heat for 10 minutes. Carefully drain the hot water and fill the pot with cold water. Leave the egg in the pot to cool for 3-5 minutes.
- Toast the bread in a toaster for a few minutes until slightly crispy. Remove bread to a plate and set aside.
- Add sardines without oil or water to a medium bowl and slightly mash them with a fork. Peel the egg and grate it in the same bowl using small holes on a box grater.
- Add capers, caper juice, green onion, and mayo. Mix to combine. Season sardine salad with salt and pepper to taste.
- Spread sardine salad on one piece of bread. Top with spinach leaves and cover with another piece of bread. If desired, cut the sandwich in half and enjoy.
Notes
- If you enjoyed this recipe, please come back and give it a rating. I ❤️ hearing from you!
- ❤️
- Keep an eye on the boiling time of your egg. Overcooked eggs can develop a greenish ring around the yolk and may not be as creamy.
- When toasting your bread, aim for a golden brown color. This will give your sardine sandwich a satisfying crunch without being too tough.
- We recommend using sardines packed in oil for this recipe, as it adds extra flavor. However, if you're watching your fat intake, sardines in water will work just as well.
- Love a little zest? Feel free to add a squeeze of fresh lemon juice to your sardine salad sadwich for an extra kick.
Nutrition Information
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Calories
526kcal
(26%)
Carbohydrates
26g
(9%)
Protein
44g
(88%)
Fat
26g
(40%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
12g
Monounsaturated Fat
8g
Trans Fat
0.03g
Cholesterol
345mg
(115%)
Sodium
813mg
(34%)
Potassium
777mg
(22%)
Fiber
4g
(16%)
Sugar
3g
(6%)
Vitamin A
1252IU
(25%)
Vitamin C
5mg
(6%)
Calcium
611mg
(61%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 1Serving
Amount Per Serving
Calories 526 kcal
% Daily Value*
| Calories | 526kcal | 26% |
| Carbohydrates | 26g | 9% |
| Protein | 44g | 88% |
| Fat | 26g | 40% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 12g | 71% |
| Monounsaturated Fat | 8g | 40% |
| Trans Fat | 0.03g | 2% |
| Cholesterol | 345mg | 115% |
| Sodium | 813mg | 34% |
| Potassium | 777mg | 17% |
| Fiber | 4g | 16% |
| Sugar | 3g | 6% |
| Vitamin A | 1252IU | 25% |
| Vitamin C | 5mg | 6% |
| Calcium | 611mg | 61% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
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