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Sardines Omelette

Sardines Omelette: Wholesome Breakfast in Just 25 Minutes

Enjoy a nutritious Sardines Omelette packed with protein, ready in just 25 minutes!
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 2 omelettes
Course: Breakfast
Cuisine: Mediterranean
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Omelette
  • 1 medium Kapia Pepper adds a mild spice and sweetness; substitute with bell peppers if preferred.
  • 2 stalks Spring Onions provide freshness; chives work well as a substitute.
  • 4 oz Sardines packed with protein and omega-3 fats; use well-drained canned sardines.
  • 3 Eggs consider egg substitutes for lower cholesterol.
  • to taste Salt essential for enhancing flavors.
  • to taste Black Pepper essential for enhancing flavors.
  • 1 tablespoon Olive Oil used for cooking; butter or avocado oil can be alternatives.

Equipment

  • Non-stick frying pan
  • Mixing bowl
  • Spatula

Method
 

Step-by-Step Instructions for Sardines Omelette
  1. Wash and chop the kapia pepper and spring onions into pieces about 1/4 inch thick and set aside.
  2. Open a 4 oz can of sardines, drain, and break into smaller pieces.
  3. In a bowl, whisk together the eggs with salt and black pepper until pale and frothy.
  4. Gently fold in the kapia pepper, spring onions, and sardines into the beaten eggs.
  5. Heat a non-stick frying pan over low heat, add oil, and pour in the mixture, cooking covered for about 15 minutes.

Nutrition

Serving: 1omeletteCalories: 300kcalCarbohydrates: 6gProtein: 25gFat: 20gSaturated Fat: 5gPolyunsaturated Fat: 4gMonounsaturated Fat: 10gCholesterol: 220mgSodium: 400mgPotassium: 500mgFiber: 1gSugar: 2gVitamin A: 900IUVitamin C: 12mgCalcium: 150mgIron: 2mg

Notes

Best enjoyed fresh after cooking. Reheat gently if needed to retain texture.

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