Herring and Avocado Toast

Herring and avocado toast

Servings: 4 – Estimated Calories: 300-350 calories per serving

Herring is a nutrient-dense fish that provides significant benefits for brain health. It is an excellent source of omega-3 fatty acids, which have been linked to improved cognitive function, reduced inflammation, and a lower risk of cognitive decline. Herring is also high in vitamin B12, which is essential for maintaining a healthy nervous system and supporting brain function.


  • 4 slices of whole-grain bread
  • 1 large ripe avocado, peeled, pitted, and mashed
  • 1 tablespoon fresh lemon juice
  • Salt and pepper to taste
  • 1 (6-ounce) can herring fillets in oil, drained and flaked
  • 1/2 cup thinly sliced cucumber
  • 1/4 cup thinly sliced red onion
  • Fresh dill sprigs for garnish


  1. Toast the whole-grain bread slices until golden brown and crispy.
  2. In a small bowl, combine the mashed avocado and lemon juice. Season with salt and pepper to taste.
  3. Spread the mashed avocado mixture evenly onto each slice of toasted bread.
  4. Top the avocado layer with flaked herring, sliced cucumber, and red onion.
  5. Garnish each toast with fresh dill sprigs and serve immediately.
Scroll to Top