Are you looking for a quick, healthy, and surprisingly delicious dinner recipe? Look no further! This Sardines With Egg recipe is a fantastic example of how simple ingredients can create a flavourful and nutritious meal. Perfect for busy weeknights or a light lunch, this dish is packed with protein and omega-3 fatty acids, making it a guilt-free pleasure. It's one of those easy recipes that will quickly become a staple in your healthy meals repertoire. Let's dive in!
Ingredients:
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 (4-ounce) can sardines in olive oil, drained
- 2 large eggs
- Salt and freshly ground black pepper to taste
- 1 tablespoon chopped fresh parsley (optional, for garnish)
- Crusty bread, for serving (optional)
Instructions:
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Sauté the aromatics: Heat the olive oil in a small skillet over medium heat. Add the chopped onion and cook until softened, about 3-5 minutes. Stir in the minced garlic and cook for another minute until fragrant. Be careful not to burn the garlic.
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Add the sardines: Gently flake the sardines into the skillet with the onion and garlic. Cook for a couple of minutes, allowing the sardines to heat through and slightly brown.
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Whisk the eggs: In a small bowl, whisk the eggs together with a pinch of salt and pepper.
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Combine and cook: Pour the whisked eggs over the sardine mixture in the skillet. Cook, stirring gently, until the eggs are set but still slightly moist, about 2-3 minutes. Don't overcook the eggs, as they will become dry.
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Serve and enjoy: Garnish with fresh parsley, if desired. Serve immediately with a slice of crusty bread for dipping, if you like. This simple dish is best enjoyed fresh.
Tips for the Best Sardines With Egg:
- Choose quality sardines: Opt for sardines packed in olive oil for extra flavor. Look for brands that prioritize sustainable fishing practices.
- Don't overcook the eggs: Overcooked eggs will be dry and rubbery. Aim for a slightly moist consistency.
- Adjust seasoning to taste: Add more salt and pepper as needed to suit your preferences. A squeeze of lemon juice can also add a nice bright flavor.
Variations:
- Spicy Sardines with Egg: Add a pinch of red pepper flakes to the skillet along with the garlic for a spicy kick.
- Herby Sardines with Egg: Experiment with different herbs, such as dill, thyme, or oregano.
- Add vegetables: Include other vegetables like spinach, chopped bell peppers, or mushrooms for extra nutrients and flavor.
Nutritional Information (per serving, approximate):
This recipe provides a good source of protein, omega-3 fatty acids, and various vitamins and minerals. The exact nutritional values will depend on the specific ingredients used. Approximate values are:
- Calories: Around 200-250
- Protein: 15-20 grams
- Fat: 10-15 grams
- Carbohydrates: 5-10 grams
This Sardines With Egg recipe is a delightful example of quick dinner ideas, perfect for busy weeknights. It’s a delicious dish that showcases the versatility of simple ingredients, making it a wonderful addition to your homemade cooking repertoire. The best recipes are often the simplest, and this one proves just that! Enjoy!