Avocado/Sardine Sandwich

I have to admit that I have a bit of a culinary crush on Alton Brown.  I love watching his show, “Good Eats” and the other night we were watching his show about his diet and he shared a protein sandwich that sounded interesting.  While it does include sardines (which I had never eaten before) It also includes an avocado which I’ve been trying to get Dan to eat.  Plus Alton Brown mentioned that Sardines had some good properties to help you lose weight.

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We both tried this with trepidation but were pleasantly surprised, It didn’t taste all that fishy, but was actually really flavorful.  I would definitely recommend this recipe to anyone feeling adventurous.
Avocado/Sardine Sandwich
adapted from Alton Brown

  • 1/2 avocado
  • 1 can of sardines
  • 1 Tbsp red wine vinegar
  • 1 Tbsp parsley
  • 2 pieces of sour dough bread
  • Drain the oil from the sardine cans into a bowls.
  • Brush some olive oil onto the pieces of bread.  Then place the bread under the broiler.
  • Take the other bowl and mix with the red wine vinegar and add the sardines.  Set aside for about 15 minutes.
  • Split the avocado in two and discard the seed.  Take a fork and mash the meat of half of the avocado.  When the bread is browned, take the avocado and separate evenly across the bread.  Then separate the sardines evenly and mash into the avocado on the bread.
  • Top with parsley

Nutritionals (Serves 2): Cals: 303, Fat: 13.4, Carb: 29.8, Fiber: 4.4, Protein: 16.5
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Weighting Around said...

I've got some questions about the Avocado/Sardine Sandwich. What kind of sardines did you use? Skinless & boneless or with skin & bones. Packed in oil? It's got lots of protein, so maybe I'll give it a try. Thanks for sharing, Beth.

Beth @ fatbustermack said...

We just used the regular sardines packed in oil. We ate the whole thing (bones and skin). It was pretty tasty!

wildfluffysheep said...

what a weird combo!

One SAHD Dude said...

Good stuff! I just finish a round for lunch. I just go with plain ol' mashed up avocado, sometimes with a splash of hot sauce, and regular white bread (always on hand). Roland 'sprats' are really tasty, but if you don't like spines in your fish then go for a flat tin of kippers (I buy King Oscar brand).


ShredFail said...

I adore Alton Brown but I'm not so sure about this...sardines ick me out. Bravo to you for the bravery!

Joe said...

I'm not a big fan of Sardines either, but...I decided to give this recipe a try with Tuna instead:

I use Starkist canned tuna in spring water (2 3.75 ounce cans), drain the water and put the tuna in a bowl.

I add 2 tablespoons of extra virgin olive oil, a splash of lemon juice, 1 tablespoon of white wine vinegar and a twist of salt and pepper to the mashed avocado, then integrate the tuna.

To give the sandwich a little kick, I put jalapeƱo slices in mine (I prefer fresh rather than pickled), but this is optional.

I mix everything together and place it in a plastic container, then take it to work with me along with 4 slices of multi-grain bread. I toast the bread in the break room, then heap proteiny goodness on top. I find that the mixture would make the bread too soggy if I don't toast it right before eating it.

Sylvia said...

I haven't been able to get into the sardine thing.. They kind of scare me. My mom puts them on her pizza and seems to LOVE THEM, but I can't get past the smell. Your pictures look great though, pretty enticing. May have to take the leap into Sardine Land...
Propane Burners

Anonymous said...

You burnt the toast. Why did you take a picture of burnt toast?