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A fried egg on a white plate viewed from above. Black olives are arranged in a circle around the intact orange yolk to resemble flower petals, with two feathery dill sprigs placed below them to suggest a stem, all set against a white marble surface.
vegetariangluten-freedairy-freebreakfast

Tara's Olive Flower Fried Egg

A cheerful single-egg fry-up lifted by the briny richness of black olives and the grassy brightness of fresh dill, keeping saturated fat low while delivering quality protein and heart-friendly monounsaturated fats.

Prep 3 min Cook 4 min 1 servings

Nutrition per serving

165 kcal calories
7 g protein
2 g carbs
14 g fat
0 g sugar
Fibre 1g
Added sugar 0g
Sodium 310mg
See how it compares to the classic ↓

In the clinic

Air fryer fried egg this version

Compared to Air fryer fried egg (BBC Good Food)

Classically fried in butter, served plain without the olive garnish, adding more saturated fat and no beneficial monounsaturates.

Per serving Air fryer fried egg This recipe Difference
Calories 127 kcal 165 kcal +30%
Fat 10g 14g +40%
Saturated fat 2g 3g +50%
Sodium 116mg 310mg +167%
Protein 10g 7g −30%

What changed

  • Butter for frying A small amount of olive oil

    Replaces saturated fat with monounsaturated fat, which supports healthy LDL cholesterol levels.

  • Plain presentation Black olives arranged around the yolk

    Adds a source of monounsaturated fat and polyphenols with very few extra calories, while the briny flavour means you need no added salt.

  • No herb garnish Fresh dill sprig

    Contributes antioxidant flavonoids and adds fresh flavour with zero calories, reducing the temptation to reach for sauces high in sugar or salt.

Per serving. Our figures are estimates; the comparison's are the published nutrition of the BBC Good Food recipe.

Priyanka shared this in the family group chat, made specially for Tara: a perfectly fried egg dressed up as a flower, with black olives arranged as petals around the sunny yolk and a sprig of fresh dill as the stem. It is the kind of breakfast that makes someone feel looked after before they have even picked up a fork.

Ingredients

Servings 1
  • 1 tsp Olive oil, light, for frying
  • 1 Large free-range egg
  • 8 Black olives, pitted, patted dry
  • 2 Fresh dill sprigs, to garnish
  • Freshly ground black pepper, to taste

Instructions

  1. Place a small non-stick frying pan over a medium-low heat and add the olive oil, swirling to coat the base evenly.

  2. Once the oil is warm and shimmering, crack the egg carefully into the centre of the pan so the yolk stays intact.

  3. Cook undisturbed for 2 to 3 minutes, until the white is fully set but the yolk is still soft and glossy.

  4. Slide the egg onto a white plate, then immediately arrange the black olives in a ring around the yolk to form the petals of a flower.

  5. Tuck the dill sprigs beneath the olive ring so the feathery fronds fan out downward like a stem and leaves.

  6. Finish with a little freshly ground black pepper and serve straight away.