February 7, 2022
Pan-Cooked Sardines
I like to serve these on top of Keto Knäckerbröd (Norwegian Crispbread) along with a side salad for a full meal. Or skip the crackers and toss these with salad greens.
Servings: 2
Calories: 312kcal
Ingredients
- 9.8 ounces sardines in olive oil 2 cans drained with 1 tablespoon oil reserved
- 1 garlic clove minced
- 1 teaspoon Korean red pepper flakes or 1 red chili, finely chopped (remove seeds and membranes if you don’t want it super spicy)
- 8 cherry tomatoes minced
- 4 tablespoons parsley minced
- 2 tablespoons lemon juice 1 lemon
- zest of 1 lemon
Instructions
- Heat the tablespoon of reserved oil in a small pan along with the garlic and pepper flakes. When the garlic is fragrant, about 1-2 minutes, add the sardines and cherry tomatoes. Cook until warmed through, about 3-4 minutes. Off heat, stir in parsley, lemon juice, and zest. Serve atop a salad or with crackers.
Nutrition Facts
Pan-Cooked Sardines
Amount per Serving
Calories
312
% Daily Value*
Fat
16
g
25
%
Saturated Fat
2
g
13
%
Polyunsaturated Fat
7
g
Monounsaturated Fat
5
g
Cholesterol
197
mg
66
%
Sodium
730
mg
32
%
Potassium
785
mg
22
%
Carbohydrates
5
g
2
%
Fiber
1
g
4
%
Sugar
2
g
2
%
Protein
35
g
70
%
Vitamin A
1454
IU
29
%
Vitamin C
32
mg
39
%
Calcium
556
mg
56
%
Iron
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
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