I’ve been making avocado sardine sandwiches ever since I got the idea from Alton Brown. Aside from Alton and me, though, I wasn’t sure anyone else would dig this combination. I say this because in my own family, sardines are downright polarizing. Meaning when I eat them, my husband and children say “ew” and run the other way…

Avocado Sardine Sandwich

I recently tweeted that I was eating this sandwich and I thought I might get that same “ew” reaction. I was so pleased to see that some of my absolute favorite people tweeted back that they love sardines, too. And I know they meant it. I could feel their passion for the little fishies in their tweets.

Sardines are high in omega-3 oils, calcium and vitamin D: this makes them amazingly good for you. They are sustainable to boot…so what’s not to love? My personal favorite brand is Vital Choice because these sardines are harvested from pristine waters in Portugal. For the sandwich you see here, I used the sardines packed in organic tomato sauce.

I do enjoy sardines on their own, but find that when combined with mashed avocado in this sandwich, their strong flavor is muted a bit. A recipe isn’t really necessary here: just spread a little all natural mayo (preferably made with olive oil) on your bread of choice (I like Udi’s gluten-free) then top with mashed avocado and sardines. You can add some greens and/or some minced fresh parsley and a squeeze of lemon if you like, too.

My only caution about the sandwich? Don’t eat more than one in a 24 hour period. I say this because I got a little overzealous and had one for dinner, then another for breakfast the next day…and the burps that ensued were a kind of unpleasant. So I’d keep it to one a day…just sayin’.

Sardine Avocado Sandwich

More sardine and avocado sandwich love:
@Local Lemons
@Food Not Fuss
@Cheap Healthy Good


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  1. 1

    Phoo-d — December 5, 2010 @ 4:20 pm

    I too started making this sandwich after watching the Alton Brown episode. It is a keeper! I love the lemon, avocado, and sardine combination.

  2. 2

    Ashlie — December 6, 2010 @ 8:40 am

    I only recently started eating sardines – I like them on salads, and with pasta (I often use spaghetti sauce) and mariara sauce. I haven’t tried a sandwhich, but since I LOVE avocados I will definetly be giving this a try. A couple of weeks ago I bought some fresh sardines – I froze them and this post just made me remember that I need to thaw those babies out and cookem up :)P.S. My hubby also runs in the opposite direction whenever I open a can! He says he is open to trying the fresh ones, we’ll see!

  3. 3

    Monet — December 6, 2010 @ 12:07 pm

    I like sardines, and I can only imagine how great this tasted with that creamy avocado. I would have been tempted to eat this for each meal too! I will be making this soon (and I may have to go and buy some sardines to make this tonight…it just sounds so good!) Thank you so much for sharing. I hope your week is full of joy!

  4. 4

    Urwhatu8 — December 6, 2010 @ 3:20 pm

    What could be better to eat than sardines and avocados…I mean really! Not only delicious but totally nutritious. My variation sometimes is to place the contents of a can of sardines on a bed of baby spinach…top with avocado if available and sprinkle with lemon juice. Always use sardines packed in olive oil (never other oils) or spring water…I love the big ones and I love the tiny ones…it’s all good!

  5. 5

    Tweets that mention Avocado Sardine Sandwich | Healthy Green Kitchen -- Topsy.com — December 6, 2010 @ 3:41 pm

    […] This post was mentioned on Twitter by Annapet Santos, Winnie Abramson. Winnie Abramson said: Looking for fast food that's healthy? Try this avocado sardine sandwich…http://su.pr/6QgA2e […]

  6. 6

    Green Girl @ A little bit of everything — December 6, 2010 @ 9:44 pm

    I love sardines and can only imagine how this sandwich tastes. bookmarked it. thanks for sharing.
    hope you’ll have a wonderful week

  7. 7

    Nutmeg Nanny — December 7, 2010 @ 9:34 am

    I really should eat fish. I watch a lot of Gillian McKeith on BBC America and she is always talking about eating oily fish. I know it’s good for me and yet I can’t seem to get myself to do it. Maybe the avocado would help since I love that. Thanks for the idea….I swear I’m going to try it!

  8. 8

    Malcolm Brooks — December 7, 2010 @ 10:12 am

    My mouth is watering. I love sardine sandwiches! Yumm

  9. 9

    Lan — December 7, 2010 @ 12:45 pm

    i am an ardent sardine fan. it rivals my love for avocados. so when alton put them together, i was in love. i enjoy this combination, a great deal.

  10. 10

    peggy — December 7, 2010 @ 3:49 pm

    i love sardines! This sandwich would be right up my alley! Can’t wait to try it out!

  11. 11

    Jackie — December 8, 2010 @ 5:29 am

    Mhm, I love sardines! I also feel like I may have had this sandwich before somewhere… either Momma Lee made it for me once or I had it in Spain. I feel rather strongly it may be the former.


    Jax x

  12. 12

    Diana@Spain in Iowa — December 9, 2010 @ 7:40 am

    Love this Winnie. I’ve been making this combination as well since Alton Brown announced his weight loss secret.. haha!! It really does taste great!!! Thanks so much for linking up Winnie!

  13. 13

    April @The 21st Century Housewife — December 9, 2010 @ 11:21 am

    My Mom and I used to eat sardine sandwiches when I was little so I have nice memories of those little fishies :) I like the idea of adding the avocado.

  14. 14

    Susan — December 9, 2010 @ 4:31 pm

    I love tinned sardines. I usually have them on toast for breakfast. I haven’t had them with avo before though, so I will have to try that one out!

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    Yolanda — December 10, 2010 @ 4:38 am

    What a great idea! I love sardines, if I can find good ones. Where do you buy yours? And I “always” have frozen mashed avocados in my freezer, ( http://simplyhomemaking60.blogspot.com/2010/09/preserving-avocados.html ) so I’d be all set! ~ Thank you for sharing this. :)

  16. 16

    Weekly Recipe Wrap Up – 12/11/10 | Delicious Obsessions — December 11, 2010 @ 9:55 am

    […] Avocado Sardine Sandwich – I am trying to introduce sardines into my diet, but the couple attempts I have made recently have failed miserably. But, now that I find this, I thinking I’ll give it another go. […]

  17. 17

    Meagan — December 12, 2010 @ 10:56 am

    I must try this combination!