Sardines might make some stomachs turn at first, like a small boat drifting on a raging open sea. But these little fish are packed with protein, omega-3 fatty acids, and essential vitamins and minerals. They have low mercury levels because they are lower on the food chain and less prone to contaminants than larger fish. Besides being good for us, sardines are also good for the planet. Once at risk due to overfishing, they are now considered a sustainable species. This makes them a great choice for anyone looking to add more fish to their diet without harming the environment.

A Nutritional Powerhouse

Sardines are not just a tasty option; they’re a nutritional bang for your buck. At just around a 2 dollar can, they provide a wealth of nutrients and are incredibly inexpensive. You get a lot of flavor and nutrition packed into every bite. They’re also incredibly convenient; a can of sardines can be stored for years and will be ready to eat at a moment’s notice. They are an excellent source of protein, omega-3 fatty acids, vitamins, and minerals. This makes them a perfect addition to your breakfast, lunch, or dinner, giving you a boost of energy and nutrients.

Easy and Delicious Recipes

One way to make sardines more inviting is by trying a gateway recipe like sardines with eggs. It’s a simple dish where sardines are mixed with a few veggies like onion, parsley, garlic, and tomato, then baked with eggs on top. This dish is both tasty and delicious, and you might find yourself noshing on it without even realizing you’re eating sardines.

This recipe is not only full of flavor but also requires less than 10 ingredients and can be made in one pan. Best of all, it takes 30 minutes or less to prepare, so there’s minimal washing up. Pair it with some toasted bread or even sticky rice for a filling meal.

Adding Variety to Meals

If you’re looking for different ways to enjoy canned sardines, they can be a game-changer for any meal of the day. Whether it’s a grilled egg white sandwich with sardines or just mixing them into your favorite dishes, they add a unique flavor that’s hard to beat. Just grab a can from the canned food aisle, keep it in your pantry, and get cooking whenever you want a quick, nutritious meal. Sardines are not only versatile but also bring a touch of flavor to any dish, making them a valuable addition to your daily meals.

Why i Love this recipe

When I think of a simple yet delicious breakfast that’s both healthy and packed with flavor, sardines come to mind immediately. Imagine starting your day with a nutritional powerhouse like a Tunisian-inspired Shakshouka but with a twist. This dish combines sardines, eggs, and tomato to create a meal that’s perfect for any time of the day. The ingredients are simple, and you can add a few additional touches to make it your own. The best part is it all comes together in just one pan, making it a breeze to whip up, especially on a lazy weekend or even in the middle of a busy midweek.

This light and quality dish pairs wonderfully with a slice of wholemeal, toasted bread to soak up all those caramelized flavors. If you like to mix things up, you could even try serving it alongside a salad or with some Sweet Scrambled Eggs for a different texture. I love how versatile this recipe is; whether it’s breakfast, lunch, or dinner, it hits the spot every time. For those mornings when you want something hearty yet light, or when you’re in the mood for a quick meal, this sardine and egg combo is a go-to. Plus, if you’re planning meals for the next couple of days, this can easily fit into your rotation without any fuss.

Ingredients:

• 8 (4-ounce) cans of sardines in olive oil (drained)
• 3 cups red onion, diced
• 4 Roma tomatoes, seeded and diced
• 1 cup fresh parsley, chopped (plus more for garnish)
• 12 cloves garlic, minced
• 8 tablespoons Kalamata olives, chopped
• 2 teaspoons black pepper
• 16 eggs
• 2 tablespoons mixed herbs
• 4 teaspoons chili flakes
• 4 tablespoons olive oil
• 2 teaspoons paprika
• 1 teaspoon salt (adjust to taste)
• Arugula (for serving)
• Hot sauce (optional, for serving)

Substitutions:

• White onions can be used instead of red onions.
• Fresh chilies can be added for heat (optional).

Method:

Preheat the oven:

• Place a cast iron skillet or baking dish in a cold oven and preheat it to 350°F.

Prepare the sardine mixture:

• Drain the sardines and mash them lightly in a mixing bowl. Add diced red onion, Roma tomatoes, parsley, Kalamata olives, garlic, black pepper, mixed herbs, paprika, and chili flakes. Mix until everything is well combined.

Cook the sardine mixture:

• Heat 4 tablespoons of olive oil in a pan over medium heat. Add the prepared sardine mixture to the pan and cook for 5 minutes, allowing the flavors to merge.

Transfer to the oven:

• Remove the preheated skillet from the oven and carefully add the sardine mixture, spreading it evenly across the skillet. Return the skillet to the oven and bake for 10 minutes.

Add eggs:

• After 10 minutes, take the skillet out and crack 16 eggs over the top of the sardine mixture. Return to the oven and bake for another 8-10 minutes, or until the egg whites are set.

Rest the dish:

• Let the dish rest for 5 minutes after baking.

Serve:

• Serve hot, garnished with fresh parsley. Pair with fresh arugula and an optional dash of hot sauce.

Cooking Time:

• Prep Time: 15 minutes
• Cooking Time: 20 minutes
• Resting Time: 5 minutes

Additional Info About Sardines for Breakfast.

Here is some additional information that you may have to know about Sardines for Breakfast.

Health Benefits:

• Sardines are rich in omega-3 fatty acids, which are beneficial for heart health.
• Eggs provide high-quality protein and essential vitamins.
• Tomatoes and garlic contain antioxidants that promote a healthy immune system.

Notes:

• Adjust the heat level by controlling the amount of chili flakes and optional fresh chilies.
• You can substitute arugula with spinach or other greens based on preference.

Nutritional Information (Per Serving):

• Calories: 350-400 kcal
• Protein: 28g
• Fat: 24g
• Carbohydrates: 8g
• Fiber: 2g

Equipment:

• Cast iron skillet or baking dish
• Frying pan
• Mixing bowl
• Spatula and spoon
• Knife and cutting board

Serving Suggestions

If you’re looking to switch up your breakfast routine, sardines can be a great option. They are quick to prepare and bring a hearty and satisfying touch to your morning meal. One way to enjoy them is by pairing them with some crusty bread. I often toast the bread with a bit of butter, which makes it perfect for serving alongside the sardines. The combination of the crispy bread and the rich flavor of sardines is simply delicious.

For those days when you’re craving something more filling, try adding sardines to a haitian spaghetti recipe. This dish is incredibly quick to make using canned sardines, and it’s packed with flavor. It’s a simple yet tasty way to enjoy sardines differently.

If you’re in the mood for an Asian twist, serve the sardines over Jasmine rice. The rice adds a hearty base that makes the meal even more satisfying. It’s also a great choice if you want to keep things light yet filling. I have also tried sardines with flatbread like naan, which was surprisingly good! The softness of the bread complements the sardines beautifully.

To add some extra healthy elements to your plate, include some Hibachi vegetables on the side. These flavorful veggies make a perfect complement to the meal and round it out nicely.

Recipe Tips

When making sardines for breakfast, you want them to be flavorful and satisfying. Cracking a couple of eggs into the pan with the sardines is a great way to make the meal more filling. Make sure the pan has a lid so the eggs can cook properly without turning out nasty or raw. Let them cook for about 3-5 minutes until the whites are nice and firm. You can drain the oil from the sardine tin if you prefer a less oily dish, but adding it in gives a rich umami flavour that’s really delicious.

To make the dish tastier, let the sardines, tomatoes, and a mix of your favorite herbs and spices simmer together for at least 15 minutes. If you have more time, let them simmer on low heat for up to 30 minutes to enhance the flavours even more. The longer it cooks, the better it gets, allowing all the ingredients to blend perfectly into a delicious and comforting breakfast.

Recipe Variation

If you’re looking to spice up your breakfast, sardines can be a great addition. Their rich, savory taste offers an umami punch that’s hard to beat. Now, let’s talk about how to switch up the recipe to suit different diets and tastes.

One tasty alternative is a vegan version. You can replace the sardines with sun-dried tomatoes to keep that deep flavour. Add some silken tofu for an extra protein source. For an egg replacement, try a dollop of sour cream mixed with a sprinkle of nutritional yeast. It creates a creamy texture that’s perfect for this dish.

If you want to make it more of a dinner dish, adding pasta works wonderfully. Just boil the pasta while you prepare the rest. Then combine the mixture with the cooked pasta and fry a quick egg if you like. Top with fresh parsley for a bright finish. It’s easy to follow these instructions and serve a meal that everyone will enjoy.

Storing, Freezing and Reheating

When preparing sardines for breakfast, it’s great to have some leftovers for the next day. If you have extra, you can store the sardines and eggs in an airtight container and keep them in the refrigerator for up to 3-4 days. I’ve found that this meal stays fresh and delicious even after a couple of days in the fridge. If you want to freeze the dish, it’s best to only freeze the tomato and sardine mixture. The texture of the eggs might change slightly when frozen, so you can leave them out and add them later when you’re ready to eat. Just place the sardine tomato mixture in a container, label it with the date, and thaw it in the fridge overnight to let it fully defrost.

When it’s time to reheat, I like to use a non-stick pan. Simply put the sardine and tomato mixture into the pan and heat it on low to medium heat for about 5-10 minutes. To bring back the freshness, make small indents in the pan, crack in the eggs, and place the lid on top. Let it cook for another 3-5 minutes until the eggs are just right. Then, serve it up and enjoy your delicious and nutritious breakfast!

Are Sardines Good for Breakfast?

Sardines for breakfast might seem unusual, but they’re a great, nutritious choice. These small fish are delicious and packed with protein and omega-3 fatty acids, offering key nutrients to start your day. I tried them on toast with avocado, and it was a satisfying meal that kept me full for hours. Give sardines a chance in the morning; they could be your next favorite breakfast option.

Is it OK to Eat Sardines Every Day?

Sardines for breakfast are nutritious and can lower blood pressure and manage risks of diabetes. They’re rich in omega-3s, which support heart and brain health. However, they may not be suitable for daily consumption for some groups, especially those mindful of sodium or dietary needs. Eating them a few times a week can provide benefits while keeping risks in check.

Can I Eat Sardines with Eggs?

Sardines and scrambled eggs make a delicious breakfast. Serve the eggs on warm plates with salt and pepper for added flavor. Enjoy them with a green salad on the side or on toast brushed with olive oil. You can even add a bit of mustard or mayonnaise for extra taste. Gently slide the eggs and sardines on top for a quick, satisfying meal.