Breakfast

Sardine and Boiled Egg Plate

Name: Sardine and Boiled Egg Plate
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: 120 g Sardines in tomato sauce; 2 large, about 110 g Egg; 100 g Tomato; 30 g Red onion; A handful, chopped Fresh parsley; A wedge Lemon juice; To taste Black pepper

A tin of sardines in tomato sauce with two boiled eggs, sliced tomato, red onion and parsley. 35 g of protein for 367 kcal from things in the cupboard.

Calories: 367kcal
Protein: 35g
Fat: 21g
Carbs: 7g

Per serving, makes 1. 10 minutes of work. Published 8 September 2026.

Allergens

Eggs
Fish

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Sardines in tomato sauce120 g
One standard tin, sauce and all. Tinned weight including the sauce.
Egg2 large, about 110 g
Tomato100 g
Red onion30 g
Sliced paper-thin and soaked in cold water for five minutes to take the harshness out.
Fresh parsleyA handful, chopped
Lemon juiceA wedge
Black pepperTo taste

Method

Boil the eggs for seven minutes, cool in cold water and peel. Put the onion slices in a bowl of cold water while they cook.
Slice the tomato and lay it on a plate with the drained onion.
Tip the sardines and their sauce over, halve the eggs and add them, and finish with parsley, lemon and black pepper.

Worth knowing

Sardines in tomato sauce rather than oil. The ones in oil, drained, are similar in calories, but the sauce is doing the dressing here for nothing.
Two boiled eggs and a tin of fish is 35 g of protein for 367 kcal, and nothing on the plate needed a pan beyond the eggs.

Other breakfast recipes that share ingredients with this one, or every breakfast between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.