Sardine for Breakfast: A Delicious Choice

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Here is my go-to sardine breakfast recipe, with crunchy toast, fresh lemon, and simple seasonings that make this protein-packed morning meal really satisfying.

This breakfast has become my weekday morning staple when I need something quick but filling. I usually prep extra toast and keep my pantry stocked with sardines so I can make this in just minutes. Nothing better than starting your day with healthy omega-3s, right?

What Kind of Sardines Should I Use?

For this breakfast recipe, you’ll want to start with canned sardines that are already cleaned and deboned to make your morning cooking quick and easy. While sardines packed in olive oil tend to have the best flavor, those packed in water work well too – just remember you might need to adjust the seasoning a bit if using water-packed ones. Most grocery stores carry several brands, and you’ll typically find them labeled as “skinless and boneless” which is exactly what this recipe calls for. When shopping, look for cans with intact seals and no dents, and check the expiration date since even canned sardines can get too old. If you’re new to sardines, starting with a mild variety like those packed in olive oil with just salt (rather than those with added spices or sauces) will let you control the flavors in your dish better.

Options for Substitutions

This protein-rich breakfast dish is pretty adaptable. Here are some helpful swaps you can try:

• Sardines: If sardines aren’t your thing, try using canned mackerel, tuna, or even smoked herring. Just make sure to drain the fish well before using.
• Fresh tomatoes: No fresh tomatoes? You can use canned diced tomatoes instead. Just drain off some of the liquid first. Or add an extra tablespoon of tomato puree mixed with a bit of water.
• Olive oil: Any neutral cooking oil will work here – try vegetable oil or canola oil. Even butter works well for a richer taste.
• Fresh chilies: You can use dried chili flakes, cayenne pepper, or even hot sauce if you don’t have fresh chilies. Start with a small amount and adjust to taste.
• Parsley: Fresh cilantro works great as an alternative, or you can skip the herbs altogether if you don’t have any on hand.
• Onions: Red onions, shallots, or even green onions can replace regular onions. Each will add its own nice flavor to the dish.

Watch Out for These Mistakes While Cooking

The biggest mistake when cooking sardines is overcooking them, as they’re already pre-cooked in the can – adding them too early will make them fall apart and become mushy, so it’s best to fold them in during the last 2-3 minutes of cooking.

Another common error is rushing the onion and garlic cooking process – take your time to properly soften the onions (about 5-7 minutes) and cook the garlic until fragrant (about 30 seconds) to build a solid flavor base.

The sauce consistency can make or break this dish – if you add all the water at once, you might end up with a watery mess, so start with half the amount and add more as needed while the tomatoes cook down.

For the perfect runny yolks that complement the sardines, add the eggs only when the sauce is simmering gently, and cover the pan until the whites are set but the yolks are still slightly jiggly – this usually takes about 3-4 minutes.

What to Serve With Sardines for Breakfast?

This savory breakfast dish pairs wonderfully with crusty sourdough bread or warm pita to soak up all those tasty juices. Since it’s already protein-rich with sardines and eggs, I like to balance it out with some fresh cucumber slices or a simple mixed greens salad on the side. For a more traditional breakfast spread, you could add some Greek yogurt with a drizzle of olive oil, or serve it alongside sliced avocado and lemon wedges. If you’re feeding a crowd, some roasted breakfast potatoes or hash browns would round out the meal nicely.

Storage Instructions

Keep Fresh: This sardine breakfast dish is best enjoyed right after cooking, but if you have leftovers, put them in an airtight container and pop them in the fridge. They’ll stay good for up to 2 days, though the eggs might get a bit firmer.

Prep Ahead: Want to save time in the morning? You can slice the onions, chop the tomatoes, and mince the garlic the night before. Keep these prepped ingredients in separate containers in the fridge – they’ll be ready to go when you need them!

Warm Up: To enjoy leftover sardine breakfast, gently warm it in a pan over low heat for about 3-4 minutes. Add a tiny splash of water if it seems dry. I wouldn’t recommend microwaving as it might make the eggs rubbery and the fish too strong-smelling.

Preparation Time	10-15 minutes
Cooking Time	15-20 minutes
Total Time	25-35 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 400-450
• Protein: 30-35 g
• Fat: 30-35 g
• Carbohydrates: 10-15 g

Ingredients

• 1 can sardines, without bones and skin
• 2 eggs
• 2 tablespoons olive oil
• A handful of sliced onions
• 2 teaspoons tomato puree
• 1/2 cup chopped fresh tomatoes
• 1 teaspoon minced garlic
• 3/4 cup water
• Salt as needed
• Chopped parsley
• Optional: fresh chilies

Step 1: Sauté the Onions and Tomatoes

Begin by heating olive oil in a pan over medium heat.

Add the sliced onions and sauté them until they become translucent and slightly caramelized, which should take about 2-3 minutes.

Next, toss in the chopped fresh tomatoes and continue to sauté for another 3 minutes, allowing the tomatoes to soften and release their juices.

Step 2: Add Garlic and Tomato Paste

Add the minced garlic to the pan, stirring constantly for about 1 minute until it becomes fragrant.

Be careful to avoid burning the garlic.

Then, mix in the tomato paste, ensuring it is well combined with the onions, tomatoes, and garlic.

Cook this mixture for an additional 2 minutes.

Step 3: Deglaze and Simmer

Pour in half of the water, stirring to deglaze the pan and incorporate all the flavors.

Let this mixture simmer for 1-2 minutes, allowing the flavors to meld together.

Step 4: Add Sardines and Cook the Eggs

Gently add the sardines to the pan, breaking them up slightly with a spoon.

Pour in the remaining ¼ cup of water, and stir everything together.

Make small wells in the mixture and crack the eggs into them.

Cover the pan with a lid and turn the heat to low.

Allow the eggs to slow-cook until they are done to your liking, about 3-4 minutes for soft yolks.

Step 5: Season and Garnish

Once the eggs are cooked to your preference, season the dish with salt to taste.

Garnish with freshly chopped parsley for a burst of freshness.

If you enjoy some heat, add a few slices of fresh chilies for an extra kick.

Step 6: Serve

Serve your Sardine and Eggs hot, straight from the pan, for a comforting and flavorful meal.

Enjoy!