Avocado toast

Posted January 05, 2023

Last Updated: March 17, 2023

Avocado toast with sardines and olives


  • 1 tin of sardines in olive oil
  • 4-5 green olives, Castelvetrano preferred
  • 1 medium sized avocado
  • 2 tablespoons of flour (for frying sardines, optional)
  • Salt/pepper to taste
  • Two pieces of toast


  1. Optional step: Mix salt and pepper with flour. Coat sardines and fry until golden brown.
  2. Pit and slice olives
  3. Mash avocado and add salt and pepper to taste.
  4. Spread mashed avocado on toast.
  5. Place sardines and olives on mashed avocado

Sardines avocado toast

Looking for a healthy breakfast that's also delicious? Look no further than sardines and avocado toast! Discover the amazing health benefits of this protein-packed meal.

Why Sardines and Avocado Toast Should Be Your New Go-To Breakfast

Having a cup of coffee while reading the news is how I start my day. The combination of caffeine from the coffee and the mental stimulation from reading can be a great way to wake up and get focused for the day ahead. Additionally, having a cup of coffee while reading the news can also be a nice way to relax and unwind. It can be a great way to take a break from the hustle and bustle of everyday life. It can be an opportunity to slow down and enjoy a moment of peace before starting your day.

With that coffee, I usually enjoy an avocado toast. Here, I present avocado toast--with a conservas twist. I also added in olives to give the dish extra dimension.

Olives have a distinctive, savory flavor that many people find delicious. They have a unique taste that is often described as "umami," which is one of the five basic tastes along with sweet, sour, bitter, and salty. Olives are also high in umami-rich compounds such as glutamate which can enhance the flavors of other ingredients in a dish.

Additionally, the taste of olives can vary depending on the variety, and processing. Green olives tend to be more bitter and have a stronger, more pungent flavor compared to black olives.

Olives can also be a good source of healthy fats, particularly monounsaturated fats, which can help lower bad cholesterol levels and improve heart health. Additionally, olives are rich in antioxidants, and anti-inflammatory compounds.

The saltiness and savoriness of olives and sardines balance that of the creamy and slightly sweet avocados. In the end, the crunchy bread make this dish a complex journey of different textures and flavors.

To create the dish, start by preparing the sardines. The obvious way is to just open a tin. This is good, but you can try doing something extra. Here, I fry the sardines. To do this, you need sardines that have firm flesh. Read sardine tin reviews to find the right tin. If the sardines are soft, they will disintegrate during cooking. I am using Minerva boneless and skinless fillets.

One technique I use to dredge food in flour is to put them in a plastic bag. This ensures an even coat. Otherwise, scoop flour onto a plate and turn with a fork or chopstcks.

Coat sardines in a light coat of flour and fry in frying pan to desired color. You will probably not be able to fit the tin on two slices of toast so enjoy the sardines as you wish. Here, I have three left. After all, a good cook makes sure to taste the ingredients!

Once you have sardines ready, prepare the rest of the ingredients. For olives, I like to buy pitted Castelvetrano olives and slice them. Toast two slices of bread. While the bread is toasting, mash one avocado.

Spread the avocado, sprinkle olives and place the sardines. You have breakfast.