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Sardine for Breakfast

Sardine for Breakfast: A Savory Start to Your Day

Enjoy a protein-packed start to your day with Sardine for Breakfast, featuring omega-3-rich sardines and eggs.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 2 servings
Course: Breakfast
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 1 can Canned Sardines Skinless and boneless preferred
  • 1 tablespoon Olive Oil Can swap with another cooking oil
  • 1 medium Onion Sauté until translucent
  • 2 medium Fresh Tomatoes Can substitute with canned tomatoes
  • 2 cloves Garlic Minced
  • 1 tablespoon Tomato Paste
  • 4 large Eggs Cook until whites are set
  • 1 teaspoon Salt To taste
Optional Toppings
  • 1 tablespoon Fresh Parsley Chopped
  • 1 wedge Lemon For squeezing

Equipment

  • Skillet

Method
 

Step-by-Step Instructions for Quick Protein-Packed Sardine and Eggs Breakfast
  1. Heat the olive oil in a medium skillet over medium heat until shimmering.
  2. Add the sliced onions and sauté for 5-7 minutes until translucent.
  3. Add chopped fresh tomatoes and cook for 3 minutes, stirring frequently.
  4. Stir in the minced garlic and sauté for 30 seconds until fragrant.
  5. Add tomato paste and cook for 2 minutes, stirring gently.
  6. Pour in half a cup of water to deglaze the skillet and let simmer for 1-2 minutes.
  7. Gently add the canned sardines, breaking them slightly, and stir in the remaining water.
  8. Create small wells and crack the eggs into them, cover, and cook for 3-4 minutes.
  9. Season with salt and garnish with parsley if desired.
  10. Serve immediately while warm.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 12gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 12gCholesterol: 210mgSodium: 800mgPotassium: 500mgFiber: 3gSugar: 5gVitamin A: 600IUVitamin C: 25mgCalcium: 80mgIron: 2mg

Notes

For best results, add the sardines near the end of cooking and be careful with the garlic to prevent bitterness.

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