Anti-Inflammatory Sardine and Soft Egg Plate with Rosemary Broccoli and Blueberry
- Prep
- 6 min
- Cook
- 10 min
- Total
- 16 min
- Servings
- 1
Ingredients
- 70g (drained)sardines packed in olive oil
- 1large (50g)egg
- 60g (raw → cooked)broccoli, cut into small florets
- 30g (raw → cooked)baby spinach
- 60gcherry tomatoes, halved
- 50gfresh blueberries
- 12g (about 2.5 tsp)extra virgin olive oil
- 1sprigfresh rosemary, leaves stripped and minced
- 1clove (3g)garlic, smashed
- 5g (about 2 tsp)flat-leaf parsley, chopped
- 1/2(8g juice)lemon, juiced
- 1/4tspsea salt
- 1/8tspblack pepper
Instructions
- 01
Bring a small pan of water to a gentle simmer. Lower the egg in carefully and cook 6 minutes 30 seconds for a soft, jammy yolk. Move to cold water, then peel.
- 02
Warm the olive oil in a small nonstick skillet over medium heat. Add the rosemary and the smashed garlic clove and infuse 60 seconds.
- 03
Lift out and discard the garlic. Add the broccoli florets and a tablespoon of water. Cover for 2 minutes, then uncover and toss until just tender and bright green. Add the spinach and cherry tomatoes and toss 60 seconds — the spinach will wilt and the tomatoes will slump.
- 04
Slide the broccoli mixture onto a plate. Lay the sardines whole alongside, halve the soft-boiled egg, and set both halves on top.
- 05
Finish the plate with the parsley, lemon juice, salt to taste and a crack of black pepper. Set the blueberries in a small bowl on the side.
Nutrition (per serving)
- Calories
- 392kcal
- Protein
- 26g
- Carbs
- 18g
- Fat
- 24g
- Fiber
- 6g
- Selenium
- 50mcg
- Zinc
- 2mg
- Iron
- 4.5mg
- B12
- 6.5mcg
- Iodine
- 50mcg
- Sodium
- 460mg