Rich, delicious sardines not only contain more of the good stuff (omega-3s, calcium) and less of the bad ( mercury ) but are a sustainable choice—i.e., these little guys are not on the verge of extinction. Mashed with canola mayonnaise in a sardine salad, they are the foundation of a formidable tower of nutrients, including sliced avocado, hard-boiled egg, tomato, and arugula.

This recipe is part of our superfoods menu . For an alternate take on the sardine sandwich , pair the fish with ripe tomato and savoy cabbage or Swiss chard.

Note: Cornichons are small, sour pickles.
Servings: Serves 4
  • 2 tins (3.75 ounces each) boneless, skinless sardines packed in olive oil
  • 2 Tbsp. canola oil mayonnaise , or more to taste
  • 1/4 cup drained and finely chopped cornichons
  • 8 slices spelt or whole grain bread , toasted
  • 1 avocado , sliced
  • 2 ripe tomatoes , thickly sliced
  • 2 cups fresh arugula or dark, leafy greens
  • 3 to 4 hard-boiled eggs , sliced (optional)
  • Salt and freshly ground pepper
  • Directions
    Remove sardines from tin, draining oil. Transfer to a small bowl, and combine with mayonnaise and cornichons.

    Lay out 4 slices of bread. Top each with avocado, tomato, sardine mixture, arugula, and egg (if using). Salt and pepper to taste; finish each sandwich with a slice of bread.


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