Baked Eggs & Sardines

Often we face the difficulty of finding something healthy but affordable to eat. Just out of Uni and not yet in full-time jobs, my old flatmate and I would look for recipes to spice up things like Mackerel, tuna and sardines. This was one that I learnt back then and it remained a favorite of mine. High protein, easy and affordable!

Meal Prep Recipe - baked eggs with sardines


  • 1 tsp Olive Oil
  • 2 Cans Sardines
  • 1/4 Bell Pepper
  • 1/4 Small Onion
  • Ground Black Pepper (to taste)
  • Tomato Sauce
  • 2/3 Eggs


  1. Heat oven to 190°C/fan 170°C/gas 5
  2. Grease dish with Olive Oil.
  3. Layer the sardines in the dish.
  4. Top sardines with bell peppers, onion and black pepper then top with tomato sauce.
  5. Baked for approximately 7 minutes then remove from the oven and form a hole in the center.
  6. Crack an egg into the center then crack the others on the top.
  7. Return to the oven for aother 7 minutes or until the eggs have cooked.
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Baked Eggs & Sardines
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