Sardinomlette



Sardines are a good source of omega 3 (good fat) but apart from sardines on toast and enriching a tomato pasta sauce that's all I've done with them but they can be combined into a tasty omlette. Spinach is a good source of iodine keeping the thyroid gland well sourced.

Prepare:

Use 4 potatoes from a drained tin, 1 cherry tomato, 1 shallot and slice all thinly. Place all in a single layer on a plate and sprinkle on a generous amount of white pepper, set aside.

Rinse a handful of baby spinach and leave to drain.

In a another small dish place 2 tbsp cut frozen green beans and 2 tbsp frozen peas.

In another dish mash 1 tin of sardines in their tomato sauce to combine and place 2 crushed garlic cloves in the same dish.

Beat 2 large eggs lightly.

Heat a 10" frypan brushing the bottom and sides with a fine layer of oil.

Use medium heat and begin the layers with potatoes, tomato and shallot on the first layer. Cook for 2 mins with lid on. Layer the spinach over this and cook 2 mins with lid on.

Evenly place the green beans and peas over the spinach then put on spoonfulls of the sardine mix evenly pressing down to flatten slightly.

Finally pour the eggs over mostly around the outer couple of inches with a smaller amount in the middle. Place the lid on, turn off the heat and heat the grill to highest setting. When this is reached remove the lid and place the frypan under the grill to set the egg mixture (about 2 mins).

Place a large plate which will fit into the frypan, and holding with one hand in the middle of the plate flip the frypan so your meal is on the plate to serve.