Sardine and Courgette Frittata
Background
This sardine and courgette frittata is a nutritious, protein-packed dish that’s especially beneficial for bone health thanks to its naturally high calcium content. Simple, quick and full of flavour, it makes an excellent lunch, brunch or light supper. The tender courgette keeps the frittata moist, while the sardines add healthy omega-3 fats and a satisfying savoury depth. You can also add your favourite cheese—such as cheddar, Gruyère, Emmental, sheep cheese or feta—for extra richness and nutrients if dairy suits your diet. Serve with a crisp green salad and a slice of rye or sourdough for a complete and balanced meal.
Ingredients
- 4 large eggs
- ½ courgette, grated
- ½ tin sardines in spring water
- About 8 black olives, sliced
- Chilli flakes (optional)
- Grated cheese (Emmental, Gruyère, mature cheddar, sheep cheese, feta, etc.)
- Chopped parsley, for serving
- Olive oil, for cooking
- Salt and pepper
Instructions
- Crack the eggs into a bowl and whisk until smooth.
- Grate the courgette and add it to the eggs along with a pinch or two of salt. Mix well.
- Heat a little olive oil in a frying pan over medium heat. Pour in the egg mixture and tilt the pan so it spreads evenly.
- Slice the olives into rings and scatter them over the surface.
- Crumble the sardines and distribute them evenly across the pan.
- Cook for a few minutes until the edges are set and the centre is still slightly wobbly.
- Sprinkle your chosen cheese over the top.
- Cover with a lid and cook until the frittata is set and the cheese has melted.
- Alternatively, place the pan under a grill for a golden, lightly caramelised top.
- Finish with a scattering of chopped parsley, chilly flakes and ground pepper, then serve warm.
Categories
- Meal Type: - Breakfast - Brunch - Everyday - Lunch - Main - One Pot - Quick & Easy - Supper
- Cuisines: - British
- Ingredients: - Eggs - Greens & Salads - Oily Fish
- Health and Diet: - Gluten Free - Healthy - Low Carb - Nut Free - Semi-vegetarian - Sugar Free
- Skill Levels: - Easy
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