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Sardines and scrambled eggs with spicy tomatoes recipe

20 ratings

Oily fish like salmon and mackerel are rich in omega-3 oils, which help protect the heart. For good heart health, which is especially important for those with diabetes, it’s recommended to have 2 portions of oily fish a week. See method

Serves 2
8 mins to prepare and 2 mins to cook
312 calories / serving
Healthy

Ingredients

160g cherry tomatoes, quartered
½ tsp creamed horseradish sauce
½ tsp Worcestershire sauce
6 drops Tabasco
3 medium eggs, lightly beaten
1 tbsp semi-skimmed milk
olive oil spray
2 x slices wholemeal bread, toasted
90g tin skinless boneless sardines in tomato sauce
Lemon wedge to serve (optional)

If you haven't got any wholemeal bread, try using white instead

Each serving contains

Energy
1305kj
312kcal 16%
Fat
15g 22%
Saturates
4g 18%
Sugars
5g 6%
Salt
1.2g 19%

of the reference intake
Carbohydrate 19.2g Protein 24.6g Fibre 4.1g

Method

Mix the tomatoes, horseradish, Worcestershire sauce and Tabasco in a small mixing bowl and season with black pepper. Set aside for 5 mins for the tomatoes to become juicy.
Beat together the eggs and milk in a separate bowl until well combined. Spray a small frying pan with oil and set over a medium heat. Add the eggs and cook for 1-2 mins, stirring constantly, until no longer runny.
Top the toast with the sardines, then the eggs and tomato mixture. Spoon over any extra spicy tomato juices.

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