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

Level

Easy

Yields

4 servings

Cost

£2.44

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

The Method

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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