Sardine & Eggs with Spinach

Sardines are a type of small oily fish. They are often sold canned and are rich sources of omega-3 fatty acids, vitamin D, calcium and protein. Sardines are also used for bait and to prepare feed for fish farms.

Canned sardines have their heads removes and are cooked by steaming or deep frying. They are then dried and packed in vegetable oil, brine or sauce. A typical water-packed can of sardines contains around 140 calories, 20 g of protein and 7 g of fat. Sardines packed in oil contain more fat and calories.

Sardines are rich in the polyunsaturated omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are exclusively unique to animal fats including seafood and wild game, although a small amount of DHA has been identified in algae. These long chain fatty acids function to sustain a healthy brain and nervous system and play critical roles in managing inflammation associated with resistance training.

Canned sardines, when eaten with the bones, are a concentrated source of calcium. Canned sardines are also a good source of selenium, a trace element, which is part of an antioxidant enzyme. Selenium deficiency will exacerbate iodine deficiency and may cause infertility in males.

Few foods provide vitamin D and canned sardines are one of them. Sardines are also an important source of niacin and B-12.

Popeye would have loved this combination!


  • 1 tbsp coconut oil or ghee or olive oil
  • ½ onion sautéed
  • 6 cups spinach
  • Stir in spinach until wilted
  • ½ cup goat feta cheese

Place this mixture on a plate

  • 4 whole eggs
  • 1 tin sardines in water, cut up

Add a pinch of chilies, a dash of hot sauce or grainy mustard on the side. Lightly stir eggs and sardines in pan until eggs are cooked but still wet. Place on top of spinach and enjoy!

Bon Appetite!...TKH