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Atlanta chef Hector Santiago of La Metro and El Super Pan shares tips and recipes to elevate the humble tin of sardines with next-level accompaniments.

Sardines are usually sold whole, whether fresh, frozen or canned; it's worth paying a premium for good-quality canned sardines. Sardines from Portugal, Spain and France are particularly good.

Tinned sardines in tomato sauce on avocado toast gives you a super fast and healthy meal for one packed with omega 3 fatty acids. Each serving provides 458 kcal, 29g protein, 18.5g carbohydrates ...

And while toppings can vary and include different combinations of meat or vegetables, it's well worth incorporating some canned fish next time you make a batch. For an incredibly easy version ...