Spanish · Dinner
Grilled Sardines (Keto)
Whole sardines are grilled hot and fast over high heat until the skin blisters and blackens, then finished with olive oil, garlic, lemon and fresh parsley in the Spanish tapas style. Served alongside sautéed chard instead of bread, the fish stays crisp-skinned outside and tender inside, savoury and bright.
$7
10 minsPrep
8 minsCook
18 minsTotal
EasyLevel
Nutrition per serving
413Calories
25.8gProtein
31.5gFat
6.1gCarbs
1.8gSugar
2.2gFiber
1085mgSodium
120mgChol
5.3gSat Fat
795mgPotassium
145mgCalcium
3.5mgIron
9.4mcgVitamin B12
29mgVitamin C
gluten-free
low-carb
low-calorie
high-cholesterol
keto
Instructions
1
Prep
Rinse the sardines under cold water, pat dry, and season both sides with sea salt and black pepper.
2
Char
Heat a grill or ridged pan to high, brush with olive oil, and grill sardines 2–3 minutes per side until skin blisters and flesh turns opaque.
3
Sauté
Heat the second tablespoon of olive oil over medium heat, add minced garlic, cook 30 seconds, then add chard and a pinch of salt; cook 3–4 minutes until wilted and tender.
4
Plate
Arrange grilled sardines and sautéed chard on a plate, scatter parsley over, and serve with lemon wedges.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz180g, about 4-5 whole sardines, gutted and scaled
- 2 tbsp2 tbsp olive oil, for brushing
- 4 cloves4 cloves garlic
- 11 lemon, cut into wedges
- 2 tbsp2 tbsp fresh parsley
- 1/2 tsp1/2 tsp sea salt
- 1/4 tsp1/4 tsp black pepper
- 5.2 oz150g chard
- 2 tbsp2 tbsp olive oil, for sautéing the greens
- 1/2 tsp1/2 tsp sea salt, for the greens
