As I already mentioned a few times in my previous posts, I have been paying a lot more attention to the way I eat lately. I have also been searching for alternative sources of protein to be included in my diet. I get tired of red meat very quickly. I love chicken, all kinds of fish and seafood, and some dairy products like cottage cheese and Greek yogurt. I am not a huge fan of legumes, although I do enjoy all things made of chickpeas (hummus and falafel, to name a few).
I stumbled upon this recipe in the comments section of a paleo blog. I do not follow a paleo diet, or any other diet for that matter. I was just looking up what paleo was all about that day. Anyhow, it turns out sardines are a great source of protein (and healthy omega-3’s and calcium). The smell is unbearable for a lot of people but the rewards are many. A 3.75 oz tin of sardines packed in water contains 17 g protein (and only 130 calories, for those who count). Crack a couple of eggs on top – and you got yourself a very hearty and filling breakfast, lunch, or dinner.
I used a whole tin of sardines to make one portion here. You can use a bigger dish or two individual dishes and divide a tin between them, or use a tin per each dish, and two eggs per serving. You can add other ingredients if you wish but I do recommend you eat it with hot sauce 🙂
Makes 1 serving
- 1 (3.75 oz) tin unsalted sardines packed in water, drained
- 1 small shallot or 1/4 onion, finely chopped
- 1 or 2 garlic cloves, pressed
- a few sprigs fresh parsley
- 1 small tomato, diced
- 2 eggs
- splash olive oil
- salt, freshly ground black pepper to taste
- hot sauce for serving
Heat the oven to 500 F and preheat an ovenproof serving dish for 5 minutes. Add a splash of oil, sardines, salt and pepper, shallots/onion, garlic, parsley, and top with diced tomato. Sprinkle with more salt and pepper, drizzle with some olive oil, and put in the oven for 6 minutes.
Removed the dish from the oven, crack two eggs on top of the sardine mixture, season with salt and pepper and put the dish back in the oven for 7 to 8 minutes, until the egg whites are just set but still jiggly.
Remove the dish from the oven, let cool for 5 minutes. Serve with hot sauce.