Sardine eggs is a delicious breakfast that’s packed with protein, healthy fats and bold Mediterranean flavor.
This rustic meal combines a tin of sardines, eggs, tomatoes and onions into a hearty skillet breakfast that’s ready in just 10 minutes!
Inspired by Fisherman’s eggs, this simple meal highlights the rich flavor of sardines while creating a satisfying breakfast that’s inexpensive and loaded with nutrients.
Serve it with a toasted slice of your favorite bread for an easy meal that feels special enough for brunch.
Why You’ll Love This Recipe
- Ready in minutes. This easy skillet breakfast comes together in just 10 minutes, making it perfect for busy mornings.
- High in protein. Eggs and sardines combine to create a filling breakfast that will keep you satisfied for hours.
- Budget-friendly. A tin of sardines and a handful of pantry staples transform into an impressive meal without breaking the bank.
- Packed with nutrition. This recipe is loaded with protein, Omega-3 fatty acids, vitamins and minerals from these nutritious oily fish and fresh eggs.
- Simple ingredients. Everything you need can be found at your local grocery store, making it easy to prepare anytime.
- Perfect for any meal. While it’s a delicious breakfast, these sardine eggs also make a satisfying brunch, lunch or light dinner along with crusty bread.
- Easy to customize. Add herbs, vegetables, cheese or spices to make the recipe your own.
- One-pan convenience. Everything cooks in a single pan, so cleanup is quick and easy.
Ingredients
- Eggs
- Sardines. Look for the boneless and skinless kind, packed in olive oil.
- Crushed tomatoes
- Tomato paste
- Onion
- Garlic
- Paprika
- Red pepper flakes
- Extra virgin olive oil
How to Make Sardine Eggs
Cook the Onions and Garlic
In a cast iron or nonstick skillet set over medium-low heat, saute the onions and garlic in olive oil. Then, stir in the tomato paste, paprika and chili flakes. It’s going to smell amazing!
Make the Tomato Sauce
Now, pour in the crushed tomatoes and stir it all together to create the tomato sauce base.
Add the Sardines
Drain the can of sardines of oil and nestle them into the tomato sauce. You can break them up a little or leave them larger, it’s up to you.
Cook the Eggs
Create two wells in the tomato sauce. Now, crack an egg into each well. Cover the pan and let the eggs cook for about 3-4 minutes, checking to see that the whites are set but the yolks are still runny. That’s how you’ll know it’s ready.
Serving Suggestions
This recipe makes a hearty breakfast, brunch or even light dinner.
Serve it with:
- Crusty bread for dipping into the runny yolks. If you’re feeling adventurous, try my sourdough recipe!
- Fresh avocado slices.
- A simple green salad.
- Roasted potatoes.
- Fresh fruit on the side.
Variations
- Add chopped spinach or kale for extra color and nutrients.
- Use red onion if you like more of a bite.
- Stir in olives, capers or roasted red peppers for even more Mediterranean flavor.
- Sprinkle feta cheese over the top before serving. Yummm.
- Mix in herbs like fresh basil or oregano.
What are Fisherman’s Eggs?
Fisherman’s eggs are a rustic breakfast traditionally prepared in many coastal regions where fresh seafood is plentiful. While recipes vary by country, they generally feature eggs cooked in a flavorful tomato base, often with sardines, anchovies or other small fish.
Versions are popular throughout the Mediterranean, especially in Portugal, where quality Portuguese sardines are celebrated for their exceptional taste.
Pro Tips for the Best Sardine Eggs
- Adjust the size of the pan for the amount of eggs you’re cooking. If you are doubling the recipe, use a large skillet. Otherwise, a small to medium-sized pan is perfect.
- Cook the onions until soft before adding the tomatoes.
- Fresh cracked black pepper adds wonderful flavor.
- Check the eggs frequently to make sure you don’t overcook the yolks.
Are sardine eggs healthy?
Absolutely! Sardine eggs are loaded with nutrients and make an excellent high-protein breakfast.
Benefits include:
- High-quality protein. As written, this recipe contains a whopping 30 grams of protein!
- Heart-healthy omega-3 fatty acids from oily fish
- Vitamin D
- Calcium
- Vitamin B12
- Selenium
- Iron
Storage Instructions
Although this recipe is best enjoyed fresh, leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
Reheat gently in a skillet over medium-low heat or in the microwave. Keep in mind that the eggs will continue to cook during reheating, so the yolks won’t stay runny.
Frequently Asked Questions
Yes! Fresh sardines are wonderful if available, although canned sardines make this recipe much quicker and easier.
Either works well, but sardines packed in olive oil generally provide the richest flavor and the best texture.
No problem!
You can cover the skillet with a baking sheet, a large plate, or even a piece of aluminum foil. The goal is simply to trap the steam so the eggs cook evenly.
Absolutely. Make the sardine and tomato mixture ahead of time, refrigerate it, then simply reheat and add fresh eggs before serving.
It has a slight kick from the red pepper flakes, which you can adjust to suit your preference.
When you make these sardine eggs, I’d love to hear about it! Drop a rating or leave a comment below.
For more high protein breakfast ideas, try these:
- Starbucks Sous Vide Egg Bites at Home
- High Protein Cottage Cheese Omelet with Spinach
- Baked Egg White Bites with Spinach and Bacon
For more sardine recipes, try these:
Sardine Eggs
Ingredients
- 2 large eggs
- 1 3.75 oz. can boneless skinless sardines in oil
- 1 cup crushed tomatoes
- 1 clove garlic minced
- 1 Tbsp. extra virgin olive oil
- 1/2 small onion sliced
- 2 tsp. tomato paste
- 1/2 tsp. paprika
- 1/2 tsp. red pepper flakes
- fresh parsley garnish
Instructions
- In a large skillet, heat the oil over medium-low heat. Saute the minced garlic, sliced onions, tomato paste, paprika and red pepper flakes until the onions are softened.
- Pour in the crushed tomatoes.
- Nestle the sardines in the sauce. Break them up a little or leave them whole.
- Create 2 wells in the tomato sauce. Crack one egg into each well. Cover the skillet and cook until the egg whites are set but the yolks are still runny (about 3-4 minutes).
- Garnish with chopped fresh parsley, if desired.
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