Sardine and white bean smash on rye with arugula
A quick open-faced rye toast piled high with a lemony smashed sardine and cannellini bean spread, finished with peppery arugula.
Why it works
Canned sardines are one of the most concentrated sources of EPA and DHA omega-3s you can buy, the kind that lower triglycerides and support endothelial function, and their soft edible bones add calcium on top of that. Cannellini beans bring soluble fiber and potassium that help lower LDL and blood pressure, and whole-grain rye adds beta-glucan-type viscous fiber that slows cholesterol absorption further still. A splash of olive oil and lemon does the job mayonnaise would, minus the saturated fat and the sodium.
DASH and AHA guidance is built on exactly this combination: oily fish, legumes, and whole grains, with potassium and soluble fiber doing the work of blood-pressure and lipid management.
Ingredients
- 1 can (about 4.4 oz) sardines packed in olive oil or water, drained
- 1 cup cooked cannellini beans, drained and rinsed
- 2 slices whole-grain rye bread
- 2 cups arugula
- 1/2 cup cherry tomatoes, halved
- 2 tbsp red onion, finely diced
- 2 tsp extra-virgin olive oil
- 1 tbsp fresh lemon juice
- 1 small clove garlic, grated
- 2 tbsp fresh dill or parsley, chopped
- Freshly ground black pepper to taste
Method
- Toast the rye bread until crisp.
- In a bowl, mash the cannellini beans with the olive oil, lemon juice and grated garlic until spreadable but still chunky. Some texture is the point here. Don't blend it smooth.
- Flake in the drained sardines, add the red onion and herbs, and fold together with plenty of black pepper.
- Spread the sardine and bean smash thickly over each slice of toast.
- Top with arugula and halved cherry tomatoes and serve open-faced.
