Sardines. What can you do with this shimmery, nutrient-packed seafood? While undeniably rich in protein, omega-3s, and minerals, the strong tasting little fish can be very challenging to incorporate into the diet. Some brave people enjoy them straight out of the can or spread neatly over crackers, but I’ve never quite managed to get them down in that way. That’s why I’m always looking for creative, simple strategies to include them in meals. One of my favorite ways to eat sardines is in this traditional Fisherman’s Eggs dish with lots of garlic, shallots and parsley. It provides just the right balance of flavors and textures to make eating sardines delicious and easy.
Varieties of canned fish like sardines, mackerel, and tuna are very convenient foods to have stored in the pantry. They tend to be less expensive and easier to prepare than fresh, and have a much longer shelf-life. According to nutritionists and the United States Department of Agriculture’s National Nutrient Database, fresh and canned fish even have roughly the same nutritional value. 1 And now that BPA-free cans have hit the market, concerns about chemicals leaching into canned fish have lessened. Some people argue that canned fish often has less mercury too, because the fish are generally smaller and therefore carry less toxins. Yet there’s still one major obstacle when it comes to canned fish: the taste.
Canned fish is usually more potent and “fishy” tasting than fresh, which can lead some to shun it completely. However, when prepared in the right way with a blend of fresh ingredients, canned fish can actually taste delicious. This recipe for Fisherman’s Eggs is a great way to enjoy canned fish. I’ve used sardines this time around, however mackerel and salmon would also work well. The dish can be eaten with a hearty slice of sourdough for breakfast or served over leafy-greens at lunch and dinner. It takes less than 30 minutes to make and is so easy, you can basically see how it is done in these images.
By Kayla - Radiant Life
1 shallot, thinly sliced
3 cloves garlic, minced
handful of fresh parsley, chopped (optional)
1 can sardines (I love these Portuguese Sardines in Piripiri Sauce)
Preheat oven to 450° F and warm an oven-safe baking dish in the oven for 5 minutes. Once heated, remove the dish and add shallot, garlic and parsley. Flake the sardines into the dish and blend with other ingredients. Spread mixture in an even layer, covering the bottom of the dish. Crack eggs into a separate bowl, then pour gently over the fish mixture. Place back in the oven. Bake for about 10-15 minutes, just until the egg whites set. Remove from oven and let stand for 5 minutes. Salt and pepper to taste, and enjoy!