Tinned Sardine and Smashed Avocado Sandwich
Ingredients:
- Wholemeal bread (2 slices)
- Tinned sardines (90–120 g drained)
- Ripe avocado (1 small)
- Lemon juice (1–2 tsp)
- Black pepper
Method:
A good sandwich from one tin and one avocado
Makes one generous sandwich. Allow 10 minutes. Creamy avocado and the savoury flavour of sardines are a lovely match, especially with a squeeze of lemon. Choose sardines in olive oil or spring water and bread sturdy enough to hold the filling.
Toast the bread and drain the sardines
Lightly toast the two slices of wholemeal bread, then leave them for a minute so they are warm rather than hot. Drain the sardines well and gently separate them into chunky flakes with a fork.
Smash the avocado
Halve the avocado, remove the stone and scoop the flesh into a small bowl. Add one teaspoon of lemon juice and a few turns of black pepper. Mash with a fork, leaving a little texture. Taste and add the second teaspoon of lemon juice if you would like it sharper.
Build the sandwich
Spread the smashed avocado over one slice of toast, right towards the edges. Lay the sardine pieces on top and press them lightly into the avocado. Close with the second slice, press gently and cut in half. Eat straight away while the toast still has a little crunch.
Choosing your tin
When available, look for sardines with the blue MSC label and check the species and origin on the packaging. This is a sourcing choice for the fish, not a certification of the whole sandwich. Buy an avocado you will use while ripe and keep the recipe simple.