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Reel-in stinky fish: Tomato Sardine Toast

Although they may be stinky, sardines are packed with protein - and this recipe is no exception.

— by Matthew Kadey, Canadian Running Magazine Contributor

Anchovies, sardines, mackerel, and herring – otherwise known as “stinky” fish – are some of the most nutrient-packed and sustainable options available from the fishmonger. For starters, you’ll get plenty of heart-healthy omega-3 fats as well as hard-to-get vitamin D to help build bones of steel. They’re also loaded with muscle-building protein and for the most part, are harvested using less destructive methods that maintain healthy wild populations.

This stack of nutrition is sure to breathe new life into your lunch routine.

Tomato Sardine Toast

Ingredients (Serves 4)

  • 1/2 cup 2% Greek yogurt
  • 1 roasted red pepper
  • 1/3 cup oil-packed sun-dried tomatoes
  • 1 garlic clove, chopped
  • 1 tbsp red wine vinegar
  • 2 tsp fresh thyme
  • 1 tsp smoked paprika
  • 1/4 tsp salt
  • 8 slices whole-grain toast, preferably rye
  • 4 tins water-packed sardines
  • 2 cups arugula


Place yogurt, roasted red pepper, sun-dried tomatoes, garlic, red wine vinegar, thyme, paprika and salt in a food processor or blender container and blend until almost smooth. If needed, add water, 1 tablespoon at a time, to help with blending.

To serve, spread some tomato mixture on toast and top with sardines and arugula.

Nutritional Information (per serving)

  • Calories – 425
  • Protein – 24g
  • Fat – 13g
  • Carbohydrates – 28g
    • Fibre – 4g
  • Sodium – 525mg