The Best Canned Fish To Add To Avocado Toast

Despite being the butt of a generation's worth of jokes about millennials, avocado toast holds strong as an unimpeachably delicious and versatile meal suitable for breakfast, brunch, lunch, or dinner. It can be made with sourdough, whole grain bread, or naan, and it can be topped with a fried egg and tangy Greek yogurt, pickled red onion and goat cheese, or even asparagus and arugula.

Avocado toast on its own is a generally balanced menu item thanks to the "good fats" and tons of nutrients in the avocado, which are paired with a slice of perfectly griddled toast to pad your stomach. But if you really want to pack a nutrient punch, adding tinned fish is an easy and accessible option that will level up your toast from snack to complete meal.

Tinned fish girlies everywhere know the power of tinned fish, whose long shelf life allows them to come to the rescue when you've forgotten to go grocery shopping or just don't feel like cooking an entire meal. And while smoked salmon is a popular avocado toast topping, and white or black anchovies can add a tangy or salty kick, there is one tinned fish that is undoubtedly superior as a topping for avocado toast.

Sardines will turn any avocado toast from meh to marvelous. "I really like the brininess of canned sardines," Cardel Reid, the executive chef of Dmitrianna, tells Food & Wine. "They have a salty, fermented flavor to them that can be used in a variety of ways. They're a great alternative protein option for avocado toast—served on sourdough with guacamole and topped with an over-easy egg with heirloom tomato slices and a drizzle of oil."

Sardines, like avocados, are packed with omega-3 fatty acids, which promote brain health and reduce risk of heart problems, according to WebMD. They are also rich in vitamin D and vitamin B12, which support strong bones and nerve function. Compared to popular fish like salmon, small fish like sardines also have a low environmental impact.

In addition to being good for you and the planet, canned sardines are affordable and easy to find, usually costing under $3. They are no muss, no fuss, require little preparation, and taste good. A hit of acid from a squeeze of lemon or a tablespoon of capers perks up their subtle fishiness, making them a salty, but not overpowering, addition to avocado toast.