Something from my English heritage.
This recipe, if you can call it that, is pretty simple. It’s just sardines and eggs. The macros are good and it’s loaded with omega-3, DHA. and no carbs.
1 tin of sardines, water packed. You can use 2 if you need the protein.
3 pasture raised eggs.
2 tbsp Extra Virgin Olive Oil
- Open and drain the sardines. (I like the water packed. I add my own EVOO, so I know it’s good. You can use the olive oil pack sardines, if that’s all you have. Cut back a little on the added EVOO. )
- Heat a small cast iron skillet or whatever pan you usually use for frying eggs.
- Add the olive oil and let it heat up. ( wet your finger tips and flick a few drops of water into the oil. If it sizzles it’s ready)
- Add the sardines.
- Turn them, like you would when stir frying. Not too long, they are already cooked, just til heated. The stir frying will have broken them up into largish chunks.
- Spread the sardines out into an even layer.
- Break the eggs over the sardines taking care not to break the eggs.
- Cook the eggs sunny side up, or put a lid on it for “over easy” you want the whites firm and the yolks soft.
- Carefully move the cooked combination to a plate with a flat metal spatula.
- Scrape the empty skillet with the spatula to loosen any browned bits and drizzle them and the remaining oil around the eggs.
- Serve with pink salt and freshly ground pepper.
I usually garnish them with chopped scallions or chives. You can add other spices, if you like, but I find that the strong flavor of the sardines is enough. Some cooks move it to the oven after adding the eggs. That’s good, too. But I don’t what to heat up my entire oven just to cook eggs for 5 minutes.