Servings
Font
Back
Sardine Sandwich
0 from 0 votes

Sardine Sandwich

This sardine sandwich recipe is ready in 15 minutes, is high-protein, and is the tastiest sardine salad sandwich you'll ever have.

Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
Servings: 1
Calories: 526 kcal
Course: Lunch
Cuisine: American

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

    Cup of Yum
  1. 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.
  2. Toast the bread in a toaster for a few minutes until slightly crispy. Remove bread to a plate and set aside.
  3. 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.
  4. Add capers, caper juice, green onion, and mayo. Mix to combine. Season sardine salad with salt and pepper to taste.
  5. 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

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%)

Nutrition Facts

Serving: 1 Serving

Amount Per Serving

Calories 526

% 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.