Forget Plain Avocado Toast! This Quick Sardine Avo Smash Is Our New No-Cook Lunch Obsession

This recipe was born out of a work group chat when a colleague asked for easy work-from-home lunch ideas, says registered Nutrition Sophie Gastman (@sophiethenutritionist). “Someone threw in ‘spicy sardines on toast’ and I’ve been making my own version ever since,” she says.

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“If you’re not convinced by the idea of tinned sardines, you should be. They’re cheap, last forever in the cupboard and come packed with omega-3s (plus calcium and vitamin D if you eat the little bones, which you should!).” You’ll find this high-protein recipe and loads more in her debut cookbook, Find Your Healthya practical guide with plenty of myth-busting. Sophie cuts through the food noise, offering evidence-based healthy eating advice alongside delicious recipes.

Healthy Tinned Sardine Recipe: Spicy Harissa Sardines and Pea-Avo Smash

This no-cook lunch is healthy, tasty and easy to throw together. Just mash tinned sardines with harissa paste and load onto sourdough along with a pea and avocado smash.

Want to… MAKE IT VEGAN? Swap the sardines for a 215g tin of (drained and rinsed) white beans or chickpeas, lightly mashed with the same garlic, harissa, lemon, coriander and pepper combo. Add a drizzle of extra virgin olive oil to make it less dry.

STORE THE LEFTOVERS? Store the leftover pea-avo smash in an airtight container in the fridge for 2-3 days. It may slightly discolour, but it will still taste fine. The sardine mix is best eaten fresh but will also keep in an airtight container in the fridge for 2-3 days.

SWAP THE TAHINI? Greek yoghurt works well, or olive oil if you want to keep it dairy-free.

SWAP THE ZA’ATAR? Dukkah, sumac or a pinch of dried oregano with sesame seeds gives a similar vibe. Or just skip it entirely.

SWAP THE SARDINES? Any tinned oily fish will work – try mackerel, salmon or even tuna.

SPEED THINGS UP? Skip the blender and just mash the peas and avocado with a fork. It’ll be a bit chunkier, but still delicious (and one less thing to clean).

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