Sardines on Sourdough Toast

Tinned sardines, butter-fried toast, a squeeze of lemon. Eaten bones and all, it is a calcium, B12 and selenium plate that costs about three dollars and takes ten minutes.

Christopher Walker Oct 16, 2026

Total: 10 min
Yield: 2
Category: Breakfast

Sardines on Sourdough Toast — Tinned sardines, butter-fried toast, a squeeze of lemon...

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Ingredients

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1 tin Sardines, in olive oil, drained
2 slices Sourdough bread, one thick slice, or cooked white rice
2 tbsp Butter
0.5 whole Lemon , halved
0.5 tsp Sea salt

Method

Step 1
Heat the butter in a pan until it foams.
Step 2
Lay the sardines in the pan, skin-side down, and press them flat with a fork.
Step 3
Cook 2 minutes per side until the skin is crisp.
Step 4
Toast the bread in the same pan, butter-side down, until golden.
Step 5
Lay the sardines on the toast, salt, and squeeze lemon over.

Why this recipe

Why sardines

Sardines are the cheapest calcium on the list, because you eat the soft bones along with the fish. Per 100 g of Atlantic sardines tinned in oil and drained, bones included, USDA lists 382 mg of calcium (29% DV), 490 mg of phosphorus (39% DV), 8.94 mcg of vitamin B12 (373% DV), 52.7 mcg of selenium (96% DV), 4.8 mcg of vitamin D (24% DV) and 24.6 g of protein.

Calcium, phosphorus and vitamin D work together to maintain normal bones, B12 supports normal energy metabolism, and selenium supports normal thyroid function. This is the do-not-overthink meal.

Food page Sardines → What it supplies, how much, how to buy it From the guide The 50 Man Foods →

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