Quick and Easy Mediterranean Sardines on Toast

I love eating meals that are heart-healthy, but as a college student, time and money are scarce resources. This budget-friendly Mediterranean-inspired Sardines on Toast is easy to prep, cost-efficient, and packed with nutrients and flavor! I am always looking for more ways to include fish in my diet. Sardines are a long-forgotten secret weapon to include in any diet. It is lean meat with heart-healthy fats such as omega-3, a good source of calcium, high in protein, low in mercury, and cost-efficient! The omega-3, calcium, magnesium, and vitamin D in sardines may help with decreased blood pressure, improved blood cholesterol, lower risk for heart disease, and improved bone strength. Another added benefit is that sardines take no time to cook or prepare and is a pantry staple, great to keep on hand.

Mix intense flavors like sardines with highly palatable flavors like basil, balsamic and hummus.

Ingredients

• Drained sardines, 1 can

• Whole wheat toast

• Balsamic glaze, 1 tablespoon

• Hummus

• Sliced cucumbers

• Sliced Cherry tomatoes

• Roasted red bell peppers

• Arugula, 1 cup

• Sliced red onion, Half of a small onion

• Fresh Basil

• Olive oil, 1 tablespoon

• Dried dill, to taste

Instructions

1. Slice the cucumbers, red onion, cherry tomatoes, and basil.

2. Drain roasted red bell peppers and kalamata olives.

3. In a pan, drizzle olive oil and toast the whole wheat bread to your preferred darkness.

4. Spread hummus on top of the toast and layer with arugula.

5. Top with sardines, red onions, roasted red bell pepper, cherry tomatoes, cucumber, and olives

6. Drizzle with balsamic glaze, sprinkle dried dill to taste, and garnish with fresh basil. Best served immediately.

Tips

Not a fan of fish? Swap whole canned chickpeas for added protein and texture. Don’t forget to add flaxseed for the omega-3 benefit.

Don’t have access to balsamic glaze? Swap for balsamic vinegar!

Save more money by using dried basil instead of fresh, or spinach instead of arugula!

Written By: Alacyn White

Alacyn is a Dietetic Intern with Medical City in Dallas Texas in the 2025-2026 cohort. She obtained her undergraduate degree in Nutrition with an Emphasis in Dietetics from Texas Woman’s University and is currently working towards her Master’s in Nutrition online. She plans to graduate with her Master’s in May 2026. She is passionate about educating others on how simple nutrition changes can make a huge impact on their health and quality of life. She plans on becoming a Registered Dietitian to be able to better serve her community and bring nutrition and health literacy to all those around her.