Sardines on toast with roasted tomatoes is a tasty option to get in your omega 3 fish oils for breakfast, lunch, dinner, snack or an appetizer!

Sardines and Roasted Tomatoes on Toast

Course: Appetizers and Snacks, Breakfast, Main Dish
Cuisine: Seafood
Keyword: Easy
Cooking Method: Oven
Condition: Dairy Free, Diabetes, Nut Free, PCOS
Servings: 2 servings


  • 1 pint tomato cherry
  • 4 cloves garlic peeled, whole
  • 1 tbsp olive oil
  • 1 tsp brown sugar
  • 1 tsp balsamic vinegar
  • 1 tbsp thyme chopped
  • 2 slices bread rustic sourdough
  • 1 4 oz can sardines boneless, skinless
  • black pepper
  • balsamic glaze


  • Preheat oven to 325°F. Combine tomatoes, garlic, olive oil, brown sugar, balsamic vinegar, and thyme in a small baking dish. Bake for 30-40 minutes until tomatoes are soft and garlic is caramelized.
  • While tomatoes are in the oven, toast the bread. Flake the sardines and spread on the toast. Top with tomato mixture, fresh cracked pepper, and a drizzle of balsamic glaze.


Carbohydrates: 36g | Protein: 7g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 463mg | Potassium: 790mg | Fiber: 6g | Sugar: 14g | Vitamin A: 675IU | Vitamin C: 29mg | Calcium: 144mg | Iron: 5mg

This quick and easy, dietitian-approved sardines recipe is a fabulous recipe to try for heart health and/or diabetes management.  For more resources, blogs, and recipes for heart health and diabetes management, take a look at this page.

Sardines Health Benefits

In addition to all the omega 3 fatty acids, vitamins and minerals, protein, sardines are also a good source of calcium.

Other Sardines on Toast Recipes

Take a look at these popular websites for more inspiration:

  1. Yummly
  2. The Food Network
  3. Budget Bytes

More Recipes using Sardines

Looking for more recipes using sardines, here is a recipe compilation of sardine recipes written by healthline.

Give it a try, most people have not tried fish out side of salmon or tuna, much less cooked it at home.  Our recipes are designed to be quick and easy and a great way to try eating more fish.  Here are a few of our favorite fish recipes that will expand the variety in your diet.




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An award winning recipe developer, Dietitian Kaitlin’s mission is to empower others to reach their health goals by encouraging them to get back into the kitchen. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating and Cooking with Diabetes.