Sardines are slowly becoming one of my favourite fish, I actually never used to like them, but my palette has grown to like them because of many reasons aside from them being really affordable. They have a vast list of healing properties.
A great source of Omega 3 fatty acids which are natural anti-inflammatories. For the ladies if you suffer from PMS symptoms like me it is great to dose up on these around that time of the month, around three times a week.
*”Thankful” & “Rosedog” Forks by House of Bec Gorgeous personalised gifts for Christmas this year.
The good fats from the fish help control your hormone levels, as oestrogen is stored in fat around the body. If you don’t have any fat you are more likely to suffer from hormonal fluctuations and get more severe symptoms of PMS.
I made a smokey shakshuka style tomato base using fresh tomatoes, red onion, garlic and chipotle, added a couple of organic eggs, fresh sardine fillets and sprinkling of feta then finished in a good sprinkling of fresh coriander. If you are veggie try my Moroccan baked eggs (just as good!)
Try this out for brunch, lunch or even dinner. Its good for you and some great inspo for some meals this week.
1 Tbsp Coconut Oil
1 Red Onion, finely diced
2 Garlic Cloves, finely chopped
6 Lg Ripe Tomatoes, roughly chopped
2 smoked chipotles in abodo sauce, roughly chopped
1 Tsp Paprika
Sea Salt & Pepper
1 Cup Spinach
3-4 Sardines, filleted and de-boned as much as possible (Sustainably sourced)
2 Organic Eggs
50g Feta, crumbled
1/2 Cup Coriander leaves, torn to serve
- Pre-heat oven to 180c. In a large frying pan (can be oven proof) add coconut oil over a medium heat. Then add onion, garlic and let it fry until soft and fragrant.
- Add tomatoes, paprika, chipotle and let it simmer for 10 minutes until tomatoes have softened and sauce has thickened then add cup of fresh spinach. Add a good pinch of sea salt and some ground pepper. Season to taste.
- Time to pop in the oven. Either pour mixture into an oven proof dish or keep in frying pan if ovenproof. Add sardine fillets, skin facing up. The make two holes for eggs and crack eggs in. Sprinkle with feta and pop in the oven for 20-25 minutes. Until eggs are cooked. Serve with a sprinkling of coriander.