, nutritional review by Jill Wallentin
in Recipes, Breakfast, Lunch, Meal Mediterranean sardine breakfast plate
Ingredients
- 7½ oz. 210 g (one can per portion) canned sardine in olive oil(one can per portion) canned sardines in olive oil or mackerel
- 4 4 large egglarge eggs
- 4 oz. (1 cup) 110 g (230 ml) fresh mozzarella cheese or feta cheese
- 5 oz. 140 g cherry tomatoes halved
- 2½ oz. (½ cup) 70 g (130 ml) Kalamata olives, pitted
- ½ (2½ oz.) ½ (70 g) green bell pepper thinly slicedgreen bell peppers thinly sliced
- ½ (2½ oz.) ½ (70 g) yellow bell pepper thinly slicedyellow bell peppers thinly sliced
- 1 tbsp 1 tbsp olive oil extra virgin
- 5 5 fresh basil leaves, chopped, plus extra for garnish
- 1 1 lemon cut into wedgeslemons cut into wedges
- ¼ tsp ¼ tsp sea salt to taste
- ¼ tsp ¼ tsp ground black pepper freshly ground, to taste
Instructions
- Bring a saucepan of water to a boil. Gently lower the eggs into the water and cook for 6-7 minutes for soft yolks, or 8-9 minutes for firmer yolks. Transfer to a bowl of ice water and cool for 3-5 minutes. Peel and halve lengthwise.
- Combine the cherry tomatoes, mozzarella, olive oil, and chopped basil in a bowl. Season with salt and freshly ground black pepper, and toss gently.
- Arrange the sardines, halved eggs, tomato and mozzarella mixture, Kalamata olives, and sliced bell peppers on two serving plates.
- Finish with freshly ground black pepper and fresh basil. Serve with lemon wedges for squeezing over the sardines.
Recipe notes and tips
Why eat sardines for breakfast?
Sardines are an excellent source of protein, omega-3 fatty acids, vitamin B12, and calcium, particularly when eaten with their soft, edible bones. Combined with eggs, mozzarella, and vegetables, they make a nutritious, satisfying breakfast without relying on bread or other carb-heavy foods.
Can I use another type of fish?
Absolutely! Canned mackerel, salmon, or tuna all work well. Choose fish packed in olive oil or water, depending on your preference. Sardines and mackerel are particularly good choices if you're looking for omega-3 fats.
What if I don't like sardines?
Try canned salmon or tuna for a milder flavor. You can also start with boneless, skinless sardine fillets, which some people find more approachable. A generous squeeze of lemon and fresh herbs helps balance the fish's rich flavor.
Can I use a different cheese?
Yes! Feta is a delicious Mediterranean alternative that adds a salty, tangy flavor. Burrata also works beautifully if you prefer an extra creamy texture, although it makes the dish a little richer.
How can I add extra crunch?
Sprinkle the plate with pumpkin seeds, toasted sunflower seeds, or chopped walnuts just before serving. They add texture, healthy fats, and a little extra protein.
Can I use different vegetables?
Definitely! Cucumber, radishes, arugula, or baby spinach are all excellent additions. Feel free to use whatever fresh, low carb vegetables you have available.
Can I make this breakfast ahead of time?
Yes! You can slice the vegetables, prepare the tomato and mozzarella mixture, and boil the eggs in advance. For the freshest flavor, add the basil and lemon just before serving.
Hard-boiled eggs are particularly convenient for meal prep. Store the prepared components separately in the refrigerator and assemble the plates when ready to eat.
Can I serve this for lunch instead?
Of course! This Mediterranean plate makes an excellent quick lunch or light dinner. It's especially convenient on busy days since almost everything can be prepared without cooking.
