Rustle up this recipe!
This brunch recipe is a great choice as it provides plenty of protein from the sardines, eggs and feta – which is important as it provides the building blocks for muscle growth (important to support metabolic health), and protein helps to keep blood glucose stable and reduce hunger. The sardines are a fantastic source of Omega 3 fatty acids – which are essential as they reduce blood triglycerides, lower inflammation and improve insulin sensitivity, key factors in improving our metabolic health.
Eggs are not just a great protein source, they provide us with choline, an important mineral which supports memory, mood and muscle control, while the vegetables provide important fibre, to stabilise blood glucose levels, support our digestion and gut transit and feed our gut microbiome – a vital part of the jigsaw puzzle for healthy lives.
Courgette and carrot fritters with crispy sardines and fried egg
Ingredients (serves 2)
For the fritters
1 medium courgette and 1 carrot, grated, excess fluid squeezed out
1 egg, beaten
1 tablespoon of gram/chickpea flour (or regular plain flour)
50g crumbled feta cheese
Handful of chopped fresh herbs (we used basil and parsley, but mint and chives would work really well too)
1 shake of chilli flakes (optional)
pinch of salt and pepper
Olive oil
(For the crispy sardines and fried egg)
2 eggs
1 tin of sardines in olive oil
1 clove of garlic, crushed (optional)
Salt and pepper
To serve:
Seasonal salad, shelled broad beans (lightly cooked and shelled) or Tenderstem broccoli
Method
Mix the grated vegetables and egg in a large bowl
Add the flour, crumbled feta, salt and pepper and chilli flakes (if using) and stir to create a soft batter
In a frying pan, heat a desert spoon of olive oil on a medium heat
Dollop tablespoons (4 fritters) of batter into the pan, allow to set (about 3 or 4 minutes) then flip with a fish slice or spatula and cook for a further 3 or 4 minutes on the other side. Once golden brown and cooked through, place to one side whilst preparing the sardines and fried egg.
Drain the olive oil from the sardines into a frying pan and heat gently with one clove of crushed garlic (if using)
Add the sardines, sprinkle with a little flaked salt, and fry on each side until crispy (3 or 4 minutes) – remove from the pan and add the egg to fry, until cooked to your liking
Plate up, with fritters, fried egg and crispy sardines and vegetable accompaniment of your choice, drizzled with a little olive oil and squeeze of lemon and garnish with a few chopped herbs. Enjoy!
