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Sardines and scrambled eggs with spicy tomatoes recipe

Sardines and scrambled eggs with spicy tomatoes recipe

25 ratings

Created by The Tesco Real Food team

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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