There’s tons of variations on this recipe, this is mine. It’s a great post workout breakfast – like when I get home from yoga class and my joints hurt good instead of hurt bad.
Easy to make, loaded with good fat and protein, and super yummy.
It is strong flavored, if you’re not into aggressive tasting food this one might not be for you.
You’ll need a small oven safe skillet to do this the way that I did. If you don’t have one (I mean if you don’t have one yet – you can find them at garage sales thrift stores super cheap) you can use a small frying pan on the stove and transfer to an oven safe dish (Pyrex or whatever).

You’ll need:
1 can of high quality sardines packed in olive oil
1 medium shallot, diced
3 cloves of garlic, chopped
3 large eggs
A small pat of butter
Fresh black pepper
Kosher salt
Optional but recommended – some good hot sauce or harissa. Personally I love this stuff – https://www.savoryaccents.com/products/harissa-paste/
They’re a local company here in South Central Wisconsin that makes incredible chili pepper based products. Their blended chili hot sauce is also amazing. I keep a bottle at home and at my office.

Heat your oven to 450.
Place your skillet over medium heat, pop the lid on your sardines, and drain the oil into the pan – it will probably spit a bit. When it stops spitting and starts bubbling add in your small pat of butter and let it foam and subside.

Add in the shallot and spread it out. Let it cook until it starts to change color and get fragrant.

Add the garlic – toss it for a moment and then turn off the flame and add the sardines into the pan.

Break your eggs on top of the sardines, twist on some black pepper and add a bit of kosher salt (not too much, sardines are frequently salty).
If your pan isn’t oven safe transfer everything to an oven safe dish before breaking the eggs.
Throw the pan in the oven until the eggs set – check it at seven minutes or so. If you like your eggs harder let them go longer.

That’s it. Add your hot sauce or harissa and transfer to a bowl.