The Monterey Bay Aquarium has placed sardines on its Super Green fish list, which includes only seafood with low levels of contaminants, less than 216 parts per billion, and those that offer at least 250 milligrams of omega-3s. Boneless, skinless sardines offer 24.59 grams of protein and are high in selenium, calcium and vitamin B12. Learn to cook with sardines by adding them to salads and pasta dishes, topping bruschetta and even scrambling them with eggs.
Step 1
Remove the boneless, skinless sardines from the can. Cut the sardines into small, bite-sized pieces.
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Step 2
Combine the eggs, milk, chives, parsley and tarragon. Add salt and pepper to taste. Whisk the eggs until frothy.
Step 3
Melt the butter in a skillet over medium heat. Add the sardines and cook them for about one minute.
Step 4
Pour the eggs into the skillet with the sardines and turn the heat to medium-low. Stir the eggs and sardines constantly for four to six minutes with a spatula, or until the eggs reach your desired doneness. Immediately transfer the scrambled eggs and sardines to a serving dish.
Things You'll Need
Boneless, skinless canned sardines
5 large eggs
1/8 cup milk
1/2 tbsp. thinly sliced fresh chives
1 tbsp. minced fresh flat-leaf parsley leaves
3/4 tsp. finely chopped tarragon leaves
Salt and pepper to taste
2 tbsp. butter
Skillet
Spatula
Serving dish
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