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Overhead view of two slices of golden toasted sourdough on a white plate, topped with smashed avocado, layered anchovy fillets, dried chilli flakes, black pepper and fresh green herb leaves, with a white mug visible in the top corner on a marble surface
pescatarianhigh-proteinbreakfastlunch

Anchovy and Avocado Toast with Chilli

Crisp sourdough topped with smashed avocado, oil-drained anchovies and dried chilli flakes delivers deep savoury flavour with a fraction of the sodium and fat you'd expect.

Prep 10 min Cook 5 min 2 servings

Nutrition per serving

340 kcal calories
14 g protein
28 g carbs
18 g fat
1 g sugar
Fibre 5g
Added sugar 0g
Sodium 620mg
See how it compares to the classic ↓

In the clinic

40% less saturated fat

Anchovy toast this version

Compared to Anchovy toast (typical version, estimated)

Classic versions serve anchovies straight from the tin with all their packing oil, often with a generous drizzle of extra olive oil on top, pushing sodium and fat considerably higher.

+67% fibre −37% sodium −31% fat
Per serving Anchovy toast This recipe Difference
Calories 420 kcal 340 kcal −19%
Carbs 28g 28g no change
Fat 26g 18g −31%
Saturated fat 5g 3g −40%
Sugar 1g 1g no change
Sodium 980mg 620mg −37%
Fibre 3g 5g +67%
Protein 14g 14g no change

What changed

  • Anchovies served in their packing oil Anchovies drained and patted dry with kitchen paper

    Removes a significant portion of sodium and the refined seed or olive oil the fish is packed in, cutting overall fat without losing the intense savoury flavour

  • Drizzle of extra olive oil to finish No added oil

    Skips roughly 40–60 kcal and 4–6 g of fat per serving; the avocado already supplies heart-friendly monounsaturated fat so the toast never tastes dry

  • Butter or cream cheese base Smashed avocado

    Replaces saturated fat with unsaturated fat and adds fibre, potassium and folate

Both figures are estimates per serving. The comparison is a typical traditional version of the dish, not a specific product.

Priyanka dropped this into the family group chat and it stopped the scroll immediately. Two slices of golden sourdough piled with creamy avocado, briny anchovies and fresh herb leaves - and her quiet tweak is draining every drop of oil from the tin before it hits the plate.

Ingredients

Servings 2
  • 2 Thick slices sourdough bread, about 80 g each
  • 1 Ripe avocado, halved and stoned
  • 50 g Anchovy fillets in oil, drained thoroughly and patted dry with kitchen paper
  • 0.5 tsp Dried chilli flakes, or to taste
  • 0.25 tsp Freshly ground black pepper
  • 1 small handful Fresh herb leaves, oregano, marjoram or micro herbs, washed
  • Flaky sea salt, to taste, remembering the anchovies are already salty

Compared to Anchovy toast (typical version, estimated)

19% fewer calories31% less fat67% more fibre Full comparison ↑

Instructions

  1. Tip the anchovy fillets into a fine sieve set over a bowl and leave to drain for at least 5 minutes, then spread them in a single layer on a double sheet of kitchen paper and press gently to absorb as much remaining oil as possible. Set aside.

  2. Toast the sourdough slices until deep golden and crisp - a hot grill, toaster or dry griddle pan all work well.

  3. While the bread is still warm, scoop the avocado flesh onto each slice and smash it roughly with a fork, leaving some texture rather than a smooth purée.

  4. Lay the drained anchovy fillets over the avocado, dividing them evenly between the two slices.

  5. Scatter over the chilli flakes and black pepper, then taste before adding any salt, as the anchovies carry plenty already.

  6. Finish with a generous handful of fresh herb leaves, serve immediately and enjoy alongside a hot drink.