Fennel and Sardine Frittata

This fennel and sardine frittata is a simple, protein-rich meal that's just as suitable for a lazy weekend brunch as it is for a quick lunch or light supper. The sweet, softened fennel goes well with the rich sardines, while fresh parsley keeps the flavours light and fresh. Eggs and sardines provide plenty of high-quality protein, and the sardines are also naturally rich in calcium, particularly if you eat the soft bones. A little grated Pecorino or Emmental adds extra flavour, but the frittata is just as good without it. Serve warm with slices of sourdough or lentil flatbread and a crisp green salad.

Print Recipe

Prep Time 5

Cook Time 15

Resting Time 4

Total Time 20

Servings: 2 people

Cuisine: Italian

Calories: 1234

Ingredients Method

Ingredients

½ fennel bulb thinly sliced
4 spring onions sliced
4 sardine fillets from a tin kept in spring water
2 Tbsp fresh parsley chopped
2 Tbsp grated Pecorino or Emmental optional
5 eggs
1 Tbsp olive oil
Salt and freshly ground black pepper

Method

Thinly slice the fennel and spring onions.
Heat the olive oil in a non-stick frying pan over a medium-low heat. Add the fennel, cover with a lid and cook gently for about 8 minutes until softened, adding a splash of water if needed.
Stir in the spring onions and cook for another 2 minutes.
Meanwhile, whisk the eggs with a little salt and freshly ground black pepper.
Pour the eggs evenly over the vegetables.
Scatter over the chopped parsley, then arrange the sardine fillets in a circle on top.
Sprinkle with the grated cheese, if using.
Cook gently over a low heat for about 8 minutes, then cover with a lid for another 2–3 minutes until the egg is completely set.
Alternatively, finish the frittata under a hot grill for a couple of minutes until the top is lightly golden.
Leave to rest in the pan for 5 minutes before cutting into wedges, using the sardines as a guide.
Serve warm with a crisp green salad and slices of sourdough or lentil flatbread.