Anti-Inflammatory Sardine Sourdough Toast

Sardines are one of the most underrated foods for women in midlife — rich in omega-3s and protein that support hormone balance and help calm inflammation. Paired with lemon, fresh herbs, and peppery arugula on good sourdough, this 15-minute toast is proof that anti-inflammatory eating can feel indulgent. Here’s why it works for your body, and how to make it.

Anti-Inflammatory Sardine Sourdough Toast

5 from 1 vote

A protein-packed, anti-inflammatory open toast that comes together in 15 minutes.

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Prep Time 15 minutes mins

Cook Time 0 minutes mins

Servings: 2

Course: Breakfast, Lunch

Cuisine: Mediterranean

Calories: 445

Ingredients Method

Ingredients

  

• 1 can sardines in olive oil or fresh spring water
• Zest and juice of 1 lemon reserve juice for dressing
• 2 tablespoons fresh dill chopped
• 1 small shallot diced
• 1/2 cup English peas
• 2 tablespoons capers
• A handful of fresh arugula
• Salt and pepper to taste
• Fresh sliced sourdough bread

For the Dressing

• 3 tablespoons extra virgin olive oil
• 1 teaspoon Dijon mustard
• Lemon juice reserved from above
• Salt and pepper to taste

Method

 

1. Whisk together olive oil, Dijon mustard, and lemon juice. Season with salt and pepper.
2. In a bowl, gently combine sardines (broken into chunks), lemon zest, fresh dill, diced shallot, English peas, and capers.
3. Drizzle the dressing over the sardine mixture and toss gently.
4. Toast or grill your sourdough slices.
5. Spoon the sardine mixture onto the sourdough and top with fresh arugula.
6. Season with extra salt and pepper if needed. Serve immediately.