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Sardines are a powerhouse of nutrition, making them an excellent choice for anyone looking to enhance their diet. One of the most compelling reasons to include sardines in your meals is their impressive nutritional profile. Rich in essential vitamins and minerals, sardines provide a significant amount of vitamin B12, selenium, phosphorus, and vitamin D. These nutrients contribute to various bodily functions, including nerve health, bone strength, and immune support.

Sardines on Whole Grain Toast

Discover the deliciousness of Sardines on Whole Grain Toast! This quick and easy recipe combines nutritious canned sardines with zesty Dijon mustard, fresh lemon juice, and capers for a burst of flavor. Perfectly toasted whole grain bread serves as the base, topped with a sprinkle of parsley and optional crunchy radishes or cucumber for extra texture. Ready in just 20 minutes, it's a healthy snack or light meal you'll love. Give it a try today!
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Ingredients
  

1 can of sardines in olive oil (approximately 4-5 sardines)

2 slices of whole grain bread

1 tablespoon of Dijon mustard

1 tablespoon of fresh lemon juice

1 small garlic clove, minced

1 tablespoon capers, rinsed and drained

1 tablespoon fresh parsley, chopped

Salt and pepper to taste

Optional: Sliced radishes or cucumber for garnish

Instructions
 

Toast the Bread: Begin by toasting the whole grain bread slices until they are golden brown and crispy. You can use a toaster or grill them in a skillet over medium heat.

    Prepare the Sardine Mixture: In a small bowl, combine the sardines (drained), Dijon mustard, lemon juice, minced garlic, capers, and half of the chopped parsley. Gently mash the sardines with a fork, mixing until well combined but still chunky.

      Season: Taste the mixture and add salt and pepper according to your preference. Keep in mind that the sardines and capers are already salty, so season lightly.

        Assemble the Toast: Spread the sardine mixture evenly over the toasted whole grain bread.

          Garnish: Sprinkle the remaining chopped parsley on top, and if you're using radishes or cucumber, add those as a fresh topping for added crunch and flavor.

            Serve: Enjoy your sardines on whole grain toast immediately while the toast is warm!

              Prep Time: 10 minutes | Total Time: 20 minutes | Servings: 2