Sardines on toast is one of the great pantry standby meals. This sardine toast with red onion chilli vinaigrette adds velvety cream cheese and a zingy spicy red onion chilli vinaigrette to take it to a whole new level.

Eggs and tuna will provide your body with iodine needed for healthy thyroid function and metabolism. 

Ashleigh Feltham (MNutrDiet)

A classic made better. This recipe starts by using a high-quality source of sardines by Safcol. Sardines are a low mercury fish which are better for your health. This fish variety is also considered a great source of omega 3 fat. This type of fat will boost your mood and help your brain, heart, eyes, and arteries work well.

Tuna is also a good source of protein which is needed to build and repair all the cells in your body. Protein also helps to keep you feeling fuller for longer. Sardines add vitamin D to the meal which pumps up your immune system function and is also needed for calcium to be absorbed properly in your body. Two more highlights are the selenium and iodine in sardines which help your thyroid work well, this is needed for a normal functioning metabolism.

Adding spices like chilli boost the antioxidant content in the meal and provide a short-lived metabolism boost. The onions add a good dose of the antioxidant quercetin which keeps your immune system fighting fit. Extra virgin olive oil increases the antioxidants in this meal by over 36 different types as well as adding to healthy cholesterol effects of omega 3 fat. Cream cheese is a delicious inclusion and adds calcium needed for strong bones and teeth and keeps the muscle contractions in your body working well.

If you want a gold star, opt for the traditional method of sourdough which is created from a starter and has a longer period of allowing the culture to ferment. This longer, traditional process means the bread ends up being a whole grain source rather than refined. Whole grain gives your body more vitamins, minerals and fibre and is always the winning choice. This sardine toast recipe may change your mind on the idea of this combination if you have not been a fan previously.

This nutritional information has been created using the foodstandards.gov.au online tool. While every attempt has been made to ensure accuracy, it should be considered a guide only.