Sardine, Asparagus and Avocado Bagel
If you’re after a healthy, filling breakfast or brunch, this sardine, asparagus and avocado bagel is a great option. It’s packed with protein, healthy fats, calcium and fibre, making it especially good after exercise or as part of a bone-friendly diet. The combination of toasted sourdough bagel, creamy avocado, juicy tomatoes and sardines works really well, while the egg and asparagus make it feel hearty enough for a proper meal. You can use any type of bagel you like, including wholemeal or gluten-free versions.
Ingredients
Method
- Lightly toast the bagel halves and place them on a serving plate.
- Arrange the sardines over one half of the bagel.
- Heat a little olive oil in a frying pan and cook the asparagus over medium heat.
- Halve the cherry tomatoes and add them to the pan once the asparagus has started to soften.
- Add the balsamic vinegar and cook for another couple of minutes until the tomatoes are slightly softened and glossy. If using, add the garlic and a pinch of chilli flakes for extra flavour.
- Spoon the asparagus onto the other half of the bagel and divide the tomatoes between both halves.
- In the same pan, cook the egg to your liking.
- While the egg cooks, arrange the avocado slices over the sardines and drizzle with a little lemon juice to stop them browning.
- Place the cooked egg on top of the asparagus half.
- Scatter with chopped parsley and serve immediately.