Sardine and Egg Breakfast Dish


Ready for me to step on my soapbox about why we should all be eating sardines again?  Well, in case you missed the gazillion other times that I’ve mentioned it, sardines are an absolutely fabulous food, that we should all try to include in our diet.  Why are they so great?

  • They are a very small fish, so you get all the benefits of eating fish without so much mercury (sardines have the least amount of mercury of all the fish that we eat).
  • Awesome source of vitamin D, B vitamins, selenium, and iron.
  • Bring on the Omega-3 fatty acids – these guys are packed with them!
  • Great for naturally reducing depression symptoms.
  • Because of their selenium content, they encourage the body to increase endogenous glutathione, which is essential for detoxification.

Guys, I could go on and on!  But if you won’t take my word for it, then here is a pin that links to a great site explaining these and more benefits of including sardines in your diet.


Of course, I’m going to give you a really great recipe that can help you get these guys into your diet.  This sardine and egg breakfast dish is really tasty, and it is packed with health thanks to the eggs and sardines!  It’s really quite easy to pull together too, which is great if, like me, you’re not much of a morning person.  Let’s get to it!



  • 2 cans of sardines
  • 2 sliced shallots
  • 1/4 cup chopped parsley
  • 2 minced garlic cloves
  • 6 eggs
  • Sea salt to taste


1.) Begin by preheating the oven to 500 degrees Fahrenheit. Afterwards, bring together the sardines, the parsley, the shallot, and the minced garlic, and stir.


2.) Place this mixture at the bottom of a baking pan and put the pan in the oven for about six minutes.


3.) Remove the baking pan from the oven and break six eggs into the pan.


4.) Place the pan back in the oven and allow it to cook for an additional 7-10 minutes until the eggs are set, but the yolks are still runny.


5.) Remove the pan and allow it to sit for about five minutes, then serve.


Seriously, so yummy!  This dish makes it a pleasure to add sardines to your diet!  Enjoy! 🙂

Apple Sardine Salad


Oh! Oh!  I’ve got another good one for you guys!  How many of you like tuna salad?  Well, would you like it even better without the high mercury content?  Unfortunately, tuna contains high levels of mercury these days…too bad, because it does have some great health benefits.  However, I’ve got a solution…SARDINES!!!  Sardines have all the protein of tuna, all the omega-3’s, all the awesome health benefits, but with much less mercury!


You may be thinking “ew!”, but when you get boneless and skinless sardines in water and mash em up, they actually bare a great resemblance to tuna!  I tested out this theory by subbing in sardines for tuna on this tuna salad mix that I made – it’s just as tasty, and much better for you!  I made a few other substitutions, such as using greek yogurt in place of mayonnaise, making this salad super great for you!  I also added apples, which isn’t always a normal ingredient in tuna salad, but wow!  It lends itself perfectly to this dish!  Plus, it adds the health benefits of apples to it!


Alright, a quick note before getting to the recipe.  You can omit the arugula, and use this as a great sandwich filling, or as an excellent dip for crackers or the like.  Okay, are you ready for the recipe?  Here you go!


Ingredients – serves 2

  • 1 apple, cored and chopped (I used honey crisp, but you can use any kind)
  • 1 can sardines, boneless and skinless in water
  • 1/2 avocado, peeled and chopped
  • 1 celery stalk, chopped
  • 3 Tbsp. chopped red onion
  • 2 Tbsp. chopped walnuts
  • 1/4 cup raisins (optional, but they go really well with this salad)
  • 3/4 cup plain greek yogurt
  • 1 Tbsp. lemon juice
  • dash of sea salt
  • 3-4 cups chopped arugula


1.) Split the arugula between two plates, and sprinkle with a bit of sea salt.


2.) Add all the other ingredients to a bowl, then stir to combine.



3.) Top the arugula with the salad, then mix to combine.



Super yummy, and packed with nutrition!  Enjoy! 🙂