Serves 2

2 x 120g tins of sardines in olive oil
1 red onion, finely chopped
2 tomatoes, deseeded and chopped
Large handful of fresh parsley, chopped
3 garlic cloves, crushed
6 Kalamata olives, chopped
Black pepper
4 eggs

To serve:
Rocket
Brown bread
Hot sauce (optional)

1. Place a small ovenproof pan or baking dish in a cold oven. Preheat to 180˚C/160˚C fan/gas mark 4.
2. Drain the sardines and place in a mixing bowl. Mash with a fork. Add the onion, tomatoes, garlic, parsley, olives (if using) and a generous crack of black pepper. Stir to combine well.
3. Remove the pan from the oven and spread in the sardine mixture in an even layer. Bake for 10 minutes.
4. Carefully crack the eggs into a bowl.
5. Take the pan out and carefully pour in the eggs. Return to the oven for 8-10 minutes until the egg whites have set but the yolks are still runny, or until cooked to your liking.
6. Allow to rest for five minutes, then serve with a few handfuls of rocket, some buttered brown bread and some hot sauce, if desired.

Per Serving: 393kcals, 21.3g fat (4.4g saturated), 14.4g carbs (7g sugars), 36.7g protein, 3.8g fibre, 0.723g sodium