Sardines for Breakfast

I'm going out on a limb here and guessing most of my readers are not huge fans of the tiny fishes. My husband is my nutritional guru and he has been munching down cans of sardines for quite a while now. I have resisted jumping on that bandwagon with him. Until yesterday.

For the past month or so, I've been eating all-natural chicken sausages for breakfast. Usually just one. We got the kind with spinach and red peppers, about 15 grams of protein each. They are tasty, extremely quick and easy to prepare in the morning (1 minute in the microwave per sausage) so I really had no good reason to switch things up. Except that I am trying to eat more fish. Safe fish. Fish without added mercury and pollution, please. Fish full of omega-3 fatty acids.

Sardines fit the bill.

Last month, sardines were on sale at Costco. So we took advantage and loaded up our pantry. We shouldn't run out this decade. In addition to all their other attributes, sardines are also fairly low cost.

One more reason to try them: yesterday this breakfast lasted me right through lunch. I actually skipped a meal! I know. This is unheard of. I just wasn't hungry at all.

So here is my latest quick and easy breakfast, packed with protein, omega-3's, healthy probiotics, vitamins and minerals.


One can boneless, skinless sardines packed in olive oil
1/2 cup packed fresh baby spinach
2 heaping TB cooked rice (optional)
2 heaping TB kim chi (Korean pickled cabbage)
Several small sheets of roasted nori (optional)
Soy sauce, Bragg's Aminos, or sea salt

In a microwaveable bowl, place baby spinach and drizzle a little olive oil over the top. Add cold cooked rice, if using, and sprinkle with soy sauce or Bragg's Aminos or sea salt. Microwave for 1 minute or until rice is warm and spinach is wilted. Top with sardines, seaweed, and kim chi. Enjoy! Makes one serving for one adventurous eater.


  1. I was looking for a fish more sustainable than salmon and discovered sardines. I put them on all my salads, my brand of choice being Wild Planet Sardines in Spring Water. I was able to get these at the Giant in Ellicott City, but lately they haven't available. May have to order from Amazon. Delicious!


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