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Sardine for Breakfast

Sardine for Breakfast: A High-Protein Morning Delight

Sardine for Breakfast is a nourishing dish rich in protein and omega-3s, perfect for busy mornings.
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 2 people
Course: Breakfast
Cuisine: American
Calories: 350

Ingredients
  

For the Base
  • 1 can Canned Sardines Opt for skinless and boneless, packed in olive oil.
  • 1 tbsp Olive Oil Used for sautéing.
  • 1 cup Onions Sliced.
  • 2 cloves Garlic Minced.
  • 1 cup Fresh Tomatoes Chopped.
  • 2 tbsp Tomato Paste
  • 0.5 cup Water Adjust sauce consistency.
For the Eggs
  • 4 large Eggs
  • 1 tsp Salt To taste.
For the Garnish
  • 2 tbsp Fresh Parsley Chopped, optional.
  • 1 tsp Fresh Chilies Optional for heat.

Equipment

  • Skillet

Method
 

Step-by-Step Instructions
  1. Heat a medium-sized skillet over medium heat. Add olive oil and let it warm for about 1 minute until shimmering.
  2. Add sliced onions and sauté for 5-7 minutes until translucent.
  3. Introduce chopped fresh tomatoes and sauté for another 3 minutes until softened.
  4. Stir in minced garlic and cook for about 30 seconds until fragrant.
  5. Add tomato paste and stir thoroughly for about 2 minutes to infuse flavors.
  6. Pour in half the water, scrape the bottom to deglaze, and let simmer for 1-2 minutes.
  7. Gently fold in the canned sardines and add remaining water to adjust consistency.
  8. Create small wells in the sardine mixture and crack the eggs into them. Cover and cook for 3-4 minutes until egg whites are set.
  9. Season with salt and garnish with parsley and chilies.
  10. Serve warm with crusty bread or pita.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 20gProtein: 25gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 10gCholesterol: 240mgSodium: 600mgPotassium: 500mgFiber: 3gSugar: 5gVitamin A: 800IUVitamin C: 15mgCalcium: 60mgIron: 2mg

Notes

Store leftovers in an airtight container for up to 2 days. Gently reheat on the stove with a splash of water.

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