Sardines, Spiced Potatoes & Poached Egg

Sardines with Spiced Potatoes

This recipe accompanies my article on Oily Fish which features in my What’s the Evidence? series.

This is a powerhouse of goodness and energy for a weekend brunch. Delicately curried potatoes pair deliciously with tinned sardines. This is a great store cupboard dish and a tasty alternative to sardines on toast!

You’ll Need (Serves 2 for brunch)

  • 1 tin of sardines
  • 2 handfuls of salad leaves, or watercress
  • 2 fresh free-range eggs

For the spiced potatoes 

  • 2 medium potatoes
  • 2-3 tbsp light olive or coconut oil
  • 1 tsp mustard seeds
  • 1 large onion, sliced
  • ½ tsp turmeric
  • 1 heaped tsp curry powder
  • pinch of salt
  • few grinds of black pepper
  • juice of half a lemon or lime


  1. Peel and dice the potato into 3cm pieces and boil in water until just cooked.
  2. Meanwhile, heat the oil in a large frying pan and add the mustard seeds, let them start popping and when the popping begins to die down, had the onion, lower the heat and fry gently for 5-6 minutes until they begin to caramelise.
  3. Check the potatoes and remove with a slotted spoon, reserving the cooking liquid.
  4. When the onions are done, had a 2-3 tbsp of the cooking liquid and the turmeric and curry powder, cook for 30 seconds, then add the potato, seasoning and lemon juice and squash gently with a potato masher or fork so some pieces are large and some are mashed.
  5. Stir in another 3-4 tbsp cooking liquid, it should come together and hold. Taste, adjust for seasoning and remove from the heat.
  6. Poach the eggs.
  7. Divide the potatoes between 2 plates with a side of leaves, and top with drained sardines and a poached egg.

My perfect poached egg method:

In a non-stick sauce pan, add 4cm of water and a splash of cider vinegar. Bring to just under boiling point. Crack your egg into a small dish, then, using a spoon, make a swirl in the water and slip the egg into the eye of the swirl. Cook at a gentle simmer for 2 ½ minutes. Remove with slotted spoon, drain and serve.


You May Also Like