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Sardines and scrambled eggs with spicy tomatoes recipe
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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
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
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Energy
1305kj
312kcal
16%
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Fat
15g
22%
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Saturates
4g
18%
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Sugars
5g
6%
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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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