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Sardines, Spinach & Eggs

Sardines, Sautéed Spinach & Eggs

Need a sugar-free meal to start your day? Then try my sardines stew, spinach and eggs bowl. It makes a delicious breakfast that is rich in anti-inflammatory omega-3 fats, vitamin D and high-quality protein. 

The best way to start your day is with a high protein, nutrient-dense breakfast.


It will keep you feeling satisfied and give you steady energy until lunchtime. And most importantly, you’ll avoid spiking your blood sugar and insulin levels.

Fatty fish are a great source of quality protein and anti-inflammatory omega-3 fats. Salmon may be your favourite, but sardines are just as great!

Sardines have the same qualities as salmon – high in omega-3 fats, vitamin D and quality protein. And better yet, cheaper!

If you’re worried about mercury and other toxic chemicals in fish, you can worry less with sardines. Being lower down in the food chain, they accumulate less mercury and other toxic chemicals.

And according to this Egyptian study, the mercury, polycyclic aromatic hydrocarbons, polychlorinated biphenyls, and pesticide content is minimal, and thus consuming them will have minimal adverse health effects on your health. Moreover, your body does not absorb all of the mercury in fish.

Pro tip: The more you cook fish, the less your body is able to absorb the mercury it contains. i.e. steamed fish contains less mercury than raw fish, and grilled, or fried fish contains less mercury than steamed fish. I don’t recommend frying fish, though!

Anti-inflammatory Sardines, spinach and eggs


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Sardines, Spinach & Eggs

Sardines, Sautéed Spinach & Eggs

  • Author: Somi
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 1 serving 1x
  • Category: Breakfast
  • Cuisine: N/A


A protein-rich breakfast, rich in omega-3 fats and vitamin D


  • 100g tin sardines in spring water
  • 10 baby plum tomatoes, chopped
  • 2 small sundried tomatoes, chopped
  • 1 small shallot, finely chopped
  • 1 garlic clove, finely chopped
  • 1/2 teaspoon dried oregano
  • 100g baby spinach
  • 2 small eggs, fried or poached
  • 1 teaspoon olive oil
  • 1 small handful freshly chopped parsley
  • Satl and pepper, to taste
  • Chili flakes to garnish (optional)


Heat olive oil in a frying pan over medium heat. Add shallots and garlic and fry for 1 minute until softened.

Add chopped tomatoes and dried oregano and fry for five minutes. Add sardines and sun-dried tomatoes, fry for 3 minutes then add freshly chopped parsley and take the pan off the heat.

For the spinach, add 1/2 teaspoon of olive oil lin a non-stick pan. Add the spinach, and a pinch of garlic powder. Toss in the pain until it wilts then take the pan off the heat. Season with a pinch of salt.

Serve the sardine sauce over spinach with a side of fried eggs. Garnish with extra fresh parsley, chilli flakes and black pepper if you wish.

Keywords: Sardines, Spinach, Eggs, Breakfast


  1. Peter, S, Chopra, S and Jacob, J.J (2013) A fish a day, keeps the cardiologist away! – A review of the effect of omega-3 fatty acids in the cardiovascular system. Indian Journal of Endocrinology and Metabolism, 17(3), 422-429.
  2. Cribb, V.L, Northstone, K., Hopkins, D and Emmett, P.M (2015) Sources of vitamin D and calcium in the diets of preschool children in the UK and the theoretical effect of food fortification. Journal of human nutrition and dietetics, 28(6), 583-592.
  3. Sofoulaki, K., Kalantzi, I., Machias, A., Perganits, S.A., Tsapakis, M (2019) Metals in sardine and anchovy from Greek coastal areas: Public health risk and nutritional benefits. Food Chem Toxicol, 123, 113-124.
  4. El Morsy, F.A.M., El-Sadaaway, M.M., Ahdy, H.H., Abdel-Fattah, L.M., El-Sikaily, A.M., Khaled, A and Tayel, F.M.T. (2013) Potential human health risks from toxic metals, polycyclic aromatic hydrocarbons, polychlorinated biphenyls, and organochlorine pesticides via canned fish consumption: Estimation of target hazard quotients. Journal of Environmental Science and Health, 48, 1470-1478.
  5. Bradley, M. A., Barst, B.D., Basu, N (2017) A review of mercury bioavailability in humans and fish. Int J Environ Res Public Health, 14(2), 169.

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