I really love this dish, it packs nutritional punch! It’s great as a tapas’ if your having friends around or with a salad for lunch. I wasn’t always a fan of the tiny sardine and I stopped eating them after going on a survival camp when I was a teenager, all we ate for 5 days was sardines and cabin bread (it was something similar to the bush tucker trials). Looking back now it was such a good experience and if I’ve ever lost in the bush I know how to survive (mental note need to get out of the city more often). Anyway back to the sardines and eggs!

Since finding out sardines are packed with a whole host of nutritional goodness, I’ve learnt to love them again. With our oceans getting so polluted and slowly depleted this small fish is an obvious choice, as they don’t live for too long, so haven’t absorbed many toxins and heavy metals like the bigger fishies. A benefit from living in the UK is being close to Europe so we get a quality supply of fresh and tinned sardine’s all year round. Top that off with some lovely free range organic eggs, quick preparation time and you have a easy no fuss dish anyone can make.

Savoury Sardines with Grilled Eggs

Adapted from The Silver Spoon


  • 1x tin of Sardines in Olive Oil
  • 2 eggs
  • 2x cloves of garlic
  • sprigs of parsley
  • x1 shallot/spring onions
  • A pinch of Black pepper
  • A pinch of Himalayan salt
  • 1 tsp cumin
  • 1 tsp turmeric
  • 1 medium heat Chilli (optional)



Heat the oven to 200°C and preheat an ovenproof serving dish for five minutes. Mix together sardines and oil, shallots, garlic, a few sprigs of chopped parsley, and two cloves of finely chopped garlic in the warm dish and bake in the oven for six minutes. Remove the dish from the oven, break 2 eggs on top and season with salt and pepper, then put the dish back in the oven for seven minutes (until the egg whites are cooked but still a bit jiggly). Remove the dish and let it sit for five minutes (the eggs keep on cooking even out of the oven). Serve with a side salad! Enjoy!

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