Creating a gourmet keto dish doesn’t have to be complicated. This recipe combines keto pantry staples like sardines and zucchini with fresh ingredients to deliver a meal that’s both easy to prepare and full of robust flavors. This recipe showcases the delicate flavors of sardines, zoodles (zucchini noodles) and the vibrant tang of tomatoes, capers, and lemon.
This dish is packed with flavor but super simple to make. If prepping the zucchini noodles ahead, you can have this meal done in under 10 minutes! While sardines are packed full of heart-healthy omega 3’s, you can replace them with any fish of your choosing. If you do not have a spiralizer, you can thinly slice the zucchini or use a vegetable peeler to create ribbons.
Yields 1 serving of Keto Sardine Zoodles with Tomato & Capers
The Preparation
- 4 ounce canned sardines, drained
- 2 tablespoon olive oil
- 1 teaspoon garlic, minced
- 2 ounce cherry tomatoes, halved
- 1 tablespoon capers, drained
- 1 medium zucchini, spiralized
- 1/2 medium lemon, juice and zest
- salt and pepper, to taste
- 1 tablespoon fresh parsley, chopped
The Execution
1. Gather and prep all of your ingredients. Season zucchini with salt and pepper and place in a bowl with paper towels above and below. Place a can of soup on the top to allow some moisture to be released.
2. Add olive oil and garlic to a cold pan over medium heat. If available, use oil from the canned sardines.
3. Once garlic is fragrant (about 1-2 minutes), add in the capers and sliced tomatoes. Stir and cook for another minute.
4. Add in the canned cardines and cook for another 1-2 minutes.
5. Add in the spiralized zucchini and lemon zest, then stir gently, folding the ingredients over the zoodles.
6. Season with salt and pepper if needed, then serve immediately. Garnish with fresh parsley and freshly squeezed lemon juice. Enjoy!
This makes a total of 1 serving of Keto Sardine Zoodles with Tomato & Capers. The serving comes out to be 537 calories, 41.1g fats, 9.1g net carbs, and 31.9g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 4 ounce canned sardines | 236 | 12.98 | 0 | 0 | 0 | 27.92 |
| 2 tablespoon olive oil | 239 | 27 | 0 | 0 | 0 | 0 |
| 1 teaspoon fresh garlic | 4 | 0.01 | 0.94 | 0.06 | 0.88 | 0.18 |
| 2 ounce cherry tomatoes | 10 | 0.11 | 2.21 | 0.68 | 1.53 | 0.51 |
| 1 tablespoon capers | 2 | 0.07 | 0.42 | 0.28 | 0.15 | 0.2 |
| 1 medium zucchini | 33 | 0.78 | 5.84 | 2.17 | 3.67 | 2.47 |
| 0.5 medium lemon | 12 | 0.13 | 3.91 | 1.18 | 2.74 | 0.46 |
| 0 none salt and pepper | 0 | 0 | 0 | 0 | 0 | 0 |
| 1 tablespoon fresh parsley | 1 | 0.03 | 0.24 | 0.12 | 0.11 | 0.11 |
| Totals | 537 | 41.1 | 13.6 | 4.5 | 9.1 | 31.9 |
Keto Sardine Zoodles with Tomato & Capers
Ingredients
- 4 ounce canned sardines drained
- 2 tablespoon olive oil
- 1 teaspoon garlic minced
- 2 ounce cherry tomatoes halved
- 1 tablespoon capers drained
- 1 medium zucchini spiralized
- ½ medium lemon juice and zest
- salt and pepper to taste
- 1 tablespoon fresh parsley chopped
Instructions
- Gather and prep all of your ingredients. Season zucchini with salt and pepper and place in a bowl with paper towels above and below. Place a can of soup on the top to allow some moisture to be released.
- Add olive oil and garlic to a cold pan over medium heat. If available, use oil from the canned sardines.
- Once garlic is fragrant (about 1-2 minutes), add in the capers and sliced tomatoes. Stir and cook for another minute.
- Add in the canned cardines and cook for another 1-2 minutes.
- Add in the spiralized zucchini and lemon zest, then stir gently, folding the ingredients over the zoodles.
- Season with salt and pepper if needed, then serve immediately. Garnish with fresh parsley and freshly squeezed lemon juice. Enjoy!
