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Sardines and scrambled eggs with spicy tomatoes recipe

Sardines and scrambled eggs with spicy tomatoes recipe

5 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

  1. 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.
  2. 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.
  3. Top the toast with the sardines, then the eggs and tomato mixture. Spoon over any extra spicy tomato juices.

See more Breakfast recipes

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