Sardines on Toast with Olive Tapenade

A quick and flavorful Mediterranean snack featuring grilled or pan-fried sardines served on toasted bread with a tangy olive tapenade.

Prep Time

15 minutes

Total Time

25 minutes

Calories

2340 kcal

Difficulty

Easy

Equipment

2 items

Cost

£2.44/serving

Season:

☀️ Summer

Meal Type:

Breakfast•Snack•Bread

Cuisine:

Mediterranean

Cooking Style:

Quick & Easy•Grilling

Dietary:

Gluten-Free•Dairy-Free

Ingredients

Servings

12ouncesSardines(Fresh or canned sardines in olive oil, drained)

£2.50

1cupKalamata Olives(Pitted)

£2.80

0.5cupGreen Olives(Pitted)

£1.40

2clovesGarlic(Minced)

£0.15

2tablespoonsCapers(Drained)

£0.60

2tablespoonsFresh Parsley(Chopped)

£0.45

1tablespoonLemon Juice(Freshly squeezed)

£0.10

0.3cupOlive Oil(Extra virgin)

£0.75

8slicesBread(Sourdough or baguette, sliced)

£1.00

to tasteSalt

to tasteBlack Pepper(Freshly ground)

Total Cost

£9.75

£2.44 per serving

Instructions

1.
Prepare the tapenade: In a food processor, combine Kalamata olives, green olives, garlic, capers, parsley, lemon juice, and olive oil. Pulse until finely chopped but not completely smooth. Season with salt and pepper to taste.
2.
Grill or pan-fry the sardines: If using fresh sardines, preheat a grill or skillet over medium-high heat. Lightly oil the grill or skillet. Grill or pan-fry the sardines for 2-3 minutes per side, or until cooked through and lightly browned. If using canned sardines, gently warm them in a pan over low heat.
3.
Toast the bread: Toast the bread slices until golden brown.
4.
Assemble the toasts: Spread a generous amount of olive tapenade on each toasted bread slice. Top with the grilled or pan-fried sardines.
5.
Serve immediately and garnish with extra parsley or a drizzle of olive oil, if desired.

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My Notes

Nutrition Information

Nutrition per serving (260g)

2340 kcal / 9790 kJ

Carbs

76g

29% of RDA

Fat

168g

240% of RDA

Protein

136g

272% of RDA

Detailed Breakdown

Fibre

28 g

93% of RDA

Sugar

16 g

18% of RDA

Sodium

4800 mg

209% of RDA

Saturated Fat

28 g

140% of RDA

Chef's Tips

For a spicier tapenade, add a pinch of red pepper flakes.

If you don't have a food processor, you can finely chop all the tapenade ingredients by hand.

Fresh sardines are best grilled or pan-fried, while canned sardines are a convenient and flavorful alternative.

Serve with a squeeze of fresh lemon juice for extra zing.

Cooking Equipment

Grill or Skillet

Toaster

Wine Pairings

No wine pairing suggestions available for this recipe.

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