Sardines and scrambled eggs with spicy tomatoes recipe
Created by The Tesco Recipes team
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- Serves 2
- 8 mins to prepare and 2 mins to cook
- 312 calories / serving
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)
Each serving contains
- Energy
- 1305kJ 312.0kcal
- Fat
- 15g
- Saturates
- 4g
- Salt
- 1.2g
- Sugars
- 5g
of the Reference intake
Carbohydrate 19.2gProtein 24.6gFibre 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.
- See more Breakfast recipes
