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Sardines Omelette

Sardines Omelette: A Protein-Packed Breakfast Delight

Sardines Omelette is a protein-packed breakfast loaded with nutrients and flavor, perfect for an energizing start to your day.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 2 omelettes
Course: Breakfast
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Omelette
  • 1 medium Kapia Pepper Adds flavor and a slight sweetness; substitute with bell pepper if unavailable.
  • 2 stalks Spring Onions Provide freshness and a hint of sharpness; green onions can easily replace them.
  • 1 can Sardines Ensure canned sardines are drained before use.
  • 4 large Eggs The binding agent for the omelette.
For Seasoning
  • 1 teaspoon Salt Enhances flavor; adjust according to taste preference.
  • 1 teaspoon Black Pepper Adds a hint of spice; can be replaced with white pepper if desired.
For Cooking
  • 2 tablespoons Olive Oil Prevents sticking during cooking; can also be substituted with butter or spray oil.
Optional Add-Ins
  • 1 cup Chopped Tomatoes Add extra juiciness and nutrition.
  • 1 cup Mushrooms Introduce a lovely earthy flavor.
  • 1 cup Spinach Boosts the nutrient profile and color.

Equipment

  • Mixing Bowl
  • Non-stick Frying Pan
  • Cutting board
  • Spatula

Method
 

Step-by-Step Instructions
  1. Begin by washing and chopping the kapia pepper and spring onions into uniform, small pieces.
  2. Open the can of sardines and drain any excess oil or liquid. Gently break the sardines into smaller pieces.
  3. Crack the large fresh eggs into a mixing bowl. Add a pinch of salt and black pepper, then whisk until well combined.
  4. Incorporate the prepared kapia pepper, spring onions, and sardines into the beaten eggs and mix thoroughly.
  5. Pour olive oil into a non-stick frying pan over low heat, allowing it to warm for about 2-3 minutes.
  6. Pour the egg mixture into the heated pan, cover with a lid, and cook for approximately 15 minutes on low heat.

Nutrition

Serving: 1omeletteCalories: 350kcalCarbohydrates: 5gProtein: 30gFat: 23gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 14gCholesterol: 370mgSodium: 700mgPotassium: 400mgFiber: 1gSugar: 1gVitamin A: 500IUVitamin C: 30mgCalcium: 200mgIron: 3mg

Notes

Feel free to experiment with the ingredients to customize your omelette. Store leftovers in an airtight container for up to 2 days in the fridge.

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