January 15, 2026

Sardine Scrambled Eggs

Ingredients


For the scramble

• 3 large eggs

• 1 tsp extra virgin olive oil

• 1 tin sardines (90–100 g drained, in olive oil)

• ½ cup mushrooms, sliced

• ½ small onion, finely diced

• 1 small tomato, chopped

• 1 clove garlic, minced

• Salt & cracked pepper, to taste


To serve

• ¼–½ avocado, sliced

• 1 tbsp hemp seeds

• 2–3 tbsp kimchi


Instructions


Step 1 - Heat the pan

Heat olive oil in a non-stick pan over medium heat.


Step 2 - Sauté the veg

Add onion and mushrooms. Cook for 3–4 minutes until softened. Add garlic and stir for 30 seconds until fragrant.


Step 3 - Add tomato & sardines

Add chopped tomato and sardines. Gently break the sardines apart and warm through for 1–2 minutes.


Step 4 - Scramble the eggs

Whisk eggs lightly with salt and pepper. Pour into the pan and gently stir, keeping the scramble soft and creamy.


Step 5 - Finish & serve

Remove from heat once just set. Serve topped with avocado slices, hemp seeds and kimchi.



Nutrition and Cooking Times


Prep time: 5 minutes | Cook time: 8 - 10 minutes   Serves: 1 generous serving


Nutrient Value:  Calories: 520cal | Protein: 40g | Fat: 36g | Carbohydrates: 18g

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