Avocado, Sardine, and Veggie Sandwich

Not only do sardines taste great — they really do! — they’re very healthy, too. These little fish are packed with protein, calcium, vitamins B12 and D, and a nutrient called Omega-3 fatty acids, which is good for your heart and your brain. Sardines are also “sustainable” — which means that they’re quick to grow and reproduce, so we won’t run out of them or make them become extinct by eating them. There are lots of varieties to choose from: Some are plain and packed in water or olive oil, some are smoked, some are spicy, and some come packed in different kinds of sauce, like tomato or mustard. Try a few different kinds to find out which one you like best. 

By Adam Ried

Hands-on time:
10 minutes
Total time:
10 minutes

Kitchen Gear

Cutting board
Sharp knife (adult needed)
Toaster (adult needed)
Small spoon
Vegetable peeler


2 slices whole-wheat or multigrain bread, toasted
1⁄4 ripe avocado, pit removed
  salt and pepper
4 or 5 thin cucumber slices
1⁄2 (4-ounce) can oil- or water-packed sardines, drained
1⁄4 lemon
1⁄2 medium carrot, peeled and grated
2 thin tomato slices


Wash your hands with soap and water, then gather all your kitchen gear and ingredients and put them on a clean counter.

  1. Use the spoon to scoop the avocado out of the peel. Put the scooped avocado flesh on one piece of toast and use the fork to mash it gently and spread it so it covers the toast. Sprinkle the avocado with a tiny bit of salt and pepper.
  2. Arrange the cucumber slices over the avocado. Use the fork to arrange the sardines on the cucumber and mash them gently and spread them so they cover the cucumber. Squeeze the lemon over the sardines.
  3. Sprinkle the grated carrot over the sardines. Put the tomato slices on the carrot. Top with the other slice of toast and press it down gently to help the sandwich hold together.
  4. Cut the sandwich in half and serve right away.