The Old-School Boomer Snack Younger Generations Have Adopted As A Health Food

The gaps between generations can lead to some polarizing differences of opinion when it comes to food. You probably wouldn't catch a self-respecting septuagenarian feasting on the viral TikTok scrambled pancakes (or even knowing what they are), and just try to explain the appeal of Watergate salad (or any of the other vintage desserts people loved in the 1970s) to a contemporary collegian. Even when it comes to the same foods, different age cohorts may have different opinions. Oxtail, for instance, used to be a "poverty" ingredient that was considered a cast-off; nowadays, it demands a premium. Sardines on toast are currently experiencing a similar change in attitude.

To baby boomers, canned fish was something you ate not because you craved it, but because it was inexpensive and plentiful. In other words, you wouldn't serve sardines when company came over. Smearing oily sardines on toast was what the youth of 2025 would call a "struggle meal," a boomer analogue of instant ramen, microwave mac 'n cheese cups, or tortilla chips with bagged shredded cheese nuked on top. 

For millennial and Gen Z trendsetters, however, sardines are suddenly cool. Sardine prints have been seen on sundresses, sardine cans are a popular motif on accessories and home goods, and, incredibly enough, actual sardines are showing up on young folks' plates. Modern sardines on toast may be spread with citrus and capers, a strange successor of avocado toast appearing all over social media as influencers breathlessly recite sardines' health benefits.

It's not hype or exaggeration to say that sardines could, in moderation, be feasibly deemed a health food. These pungent little fish are packed with calcium, omega-3 fatty acids, protein, and vitamins B-12 and D. Keep in mind, however, that they are very salty from being preserved and contain high amounts of uric acid, which may trigger certain health conditions. They are also fairly caloric, which may deter some consumers. With all that said, if you are ready to dive deep into the briny world of canned sardines, there are some mistakes you should aim to avoid — these include not picking sustainable brands, believing all brands taste the same, and neglecting to consider what medium has been used to pack the fish.

Once you've selected your sardines, you are ready to make your fishy, piquant sardine toast. For many, hearty sourdough is the right bread, as it has the texture and heft to stand up to abundant toppings. The combination of condiments depends on the flavor profile you want to achieve. You could go full Mediterranean with juicy tomatoes and garlic, or treat the sardines like lox and dress them up with cream cheese and red onion. Cottage cheese and red pepper flakes will add bonus protein and a kiss of heat, while avocado and miso paste impart Asian-inspired zing. Feel free to get creative with your canned sardines, and don't hesitate to share with the boomer in your life.