Sardine and Arugula Whole-Grain Toasts Recipe

What Is Sardine and Arugula Whole-Grain Toasts?

Sardine and Arugula Whole-Grain Toasts are savory open-faced toasts from southern Europe, built on canned fish. The whole-grain bread turns crisp under the broiler and carries soft, salted sardine, bitter baby arugula and a sharp lemon dressing.

What Makes This Recipe Anti-Inflammatory?

Sardines are one of the richest sources of EPA and DHA, the two main long-chain omega-3 fatty acids in fatty fish. These fats help the body regulate its inflammatory response, and they support the membranes of every cell. Because the soft backbones of canned sardines are eaten along with the flesh, each serving also adds calcium.

Baby arugula brings glucosinolates, which chewing converts into isothiocyanates, and natural nitrates, which the body converts into nitric oxide. Extra-virgin olive oil adds oleocanthal, a compound that inhibits the COX-1 and COX-2 enzymes, the ones that produce the prostaglandins involved in the inflammatory response. The whole-grain bread keeps its bran and germ, so it delivers the fiber that refined flour loses. The dish holds no mayonnaise, no white bread from refined flour, no refined seed oils and no added sugar.

Ingredients

• 8 slices whole-grain bread (about 1/2 inch thick)
• 2 tablespoons extra-virgin olive oil, divided
• 1 clove garlic, halved lengthwise
• 3 cans sardines packed in extra-virgin olive oil (4.4 ounces each), drained
• 2 tablespoons fresh lemon juice
• 1 teaspoon grated lemon zest
• 1/4 cup thinly sliced red onion
• 1 tablespoon capers, drained and chopped
• 1/4 teaspoon crushed red pepper flakes
• 1/4 teaspoon freshly ground black pepper
• 3 cups baby arugula (about 2 ounces)

Directions

Step 1

Set the broiler to high and move the rack about 6 inches from the element. Brush both sides of the 8 bread slices with 1 tablespoon of the olive oil and lay them on a rimmed baking sheet. Broil 2 to 3 minutes per side, until the surface feels dry to the touch and the edges turn golden. Rub the cut side of the garlic halves over one face of each hot slice; the bread takes on the garlic while it is hot, and much less once it cools.

Step 2

While the bread toasts, stir the lemon juice, lemon zest, remaining 1 tablespoon olive oil, chopped capers, red onion, red pepper flakes and black pepper together in a small bowl. Let the dressing sit for 5 minutes; the resting fits inside the time the bread spends under the broiler. It is ready when the onion slices soften and their edges turn pink.

Step 3

Drain the sardines and split each fillet into two or three large pieces with a fork, leaving the soft bones inside. Keep the pieces irregular, not mashed into a paste.

Step 4

Place the arugula in a large bowl and toss it with half of the dressing, about ten turns. The leaves are ready when they glisten and begin to soften without collapsing.

Step 5

Pile the dressed arugula over the garlic side of each toast, top with the sardine pieces, and spoon the remaining dressing with its onion and capers over the top. Serve at once, two toasts per plate, before the bread softens. Sardines and capers carry enough salt on their own, so no added salt is needed.

Nutrition Facts (per serving)

InflammaScore

1 Good! Very low inflammation potential

Q&A

Q1: Do I need to remove the bones from canned sardines?
A1: No. The bones of canned sardines are soft from the canning process, so you can eat them without noticing. They break apart when you split the fillets with a fork, and they add calcium to every serving. Just keep the pieces large and irregular instead of mashing the fish.
Q2: What can I use instead of sardines?
A2: Canned mackerel or canned salmon both work in the same amount and need no extra cooking time. Mackerel tastes milder and stays creamier, while salmon is firmer and more neutral in flavor. Split either one into large pieces with a fork and follow the recipe as written.
Q3: How do I keep the toasts from getting soggy if I pack them for work?
A3: Pack the toasted bread, the sardine pieces and the dressed arugula in separate containers and assemble right before eating. The toasted bread keeps for a day at room temperature, and the fish and arugula hold for up to 2 days in the refrigerator. The dressing stays best added just before serving.
Q4: Can I use regular arugula instead of baby arugula?
A4: Yes. Regular arugula is more bitter and has stiffer leaves. Cut it into shorter pieces and dress it 2 minutes earlier, when you split the sardines, so the extra tossing time softens the leaves for the toast.
Q5: What if the sardines taste too fishy for me?
A5: Drain them well, since most of the strong flavor sits in the oil left in the can. Add an extra squeeze of lemon juice and more zest over the toasts. The acid cuts the fishy notes without changing the recipe.

These toasts take 16 minutes, and the only cooking is toasting the bread under the broiler. The sardines come straight from a pantry can, which makes them an easy dinner on an ordinary weeknight.