Though you don’t often see “sardines” and “superfood” in the same sentence, make so mistake, these wrongly maligned swimmers contain a surfeit of vital nutrients. Among the many nutritional highlights, sardines have soaring levels of heart-healthy omega-3 fats, protein, vitamin B12, bone-building calcium, selenium and vitamin D. You may have heard that vitamin D is becoming the must-have nutrient as it's increasingly linked to helping prevent a range of maladies including heart disease, osteoporosis and depression.
Best of all, they won’t stretch you’re food budget very far unlike fresh tuna or wild salmon.
6 large eggs
2 tins sardines, packed in water
2 green onions, white and green parts, sliced thinly
1/3 cup chopped parsley
2 garlic cloves, minced
Juice of 1/2 lemon
3/4 teaspoon smoked paprika
1/4 teaspoon salt
1/4 teaspoon black pepper
3 sun-dried tomatoes, not oil packed
1/3 cup extra virgin olive oil
2 tablespoons red wine vinegar
1 teaspoon fresh thyme
Preheat oven to 375°F. In a large bowl, lightly beat eggs. Stir in sardines, green onions, parsley, garlic, lemon juice, smoked paprika, salt and pepper. Divide among 10 medium sized muffin cups and bake 18 minutes or until eggs are set.
To make the sauce, place soaked tomatoes, 1/2 cup of the soaking liquid, olive oil, vinegar and thyme in a blender or food processor container and blend until smooth. Add additional liquid if needed to help with blending. Serve sardines cakes topped with tomato sauce.
Recipe Compliments: MATTHEW KADEY MSC -- Muffin Tin Mania
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