Module 16 · From the Sea
Sardine & Avocado Smash on Cucumber Boats
Sardine & Avocado Smash on Cucumber Boats is a keto lunch dish with 7.3 g net carbs, 25 g protein and 22 g fat per serving (327 kcal). It serves 2 and takes 8 minutes in total.
Canned sardines with their soft bones mashed with avocado, lemon and chilli, spooned onto crisp cucumber boats: a calcium-rich lunch in five minutes.
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Allergens in this Ketogeni recipe: fish. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 2 servings · Active time: 8 min · Total time: 8 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 7.3 g |
| Protein | 25 g |
| Fat | 22 g |
| Energy | 327 kcal |
| Vitamin D | 4.3 µg |
| Calcium | 368 mg |
| Omega-3 (EPA + DHA) | 0.9 g |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 2 piece cans sardines in olive oil with bones (about 180 g drained)
- 1 piece ripe organic avocado
- 1 piece organic lemon, juiced
- 1 pinch chilli flakes
- 1 tbsp organic chives or spring onion
- 1 piece large organic cucumber, halved lengthways and seeded
- 40 g organic watercress
Step-by-step method
- Mash the sardines (bones and all) with the avocado, lemon juice, chilli and a pinch of salt.
- Cut the cucumber halves into boats.
- Fill with the smash and top with chives and watercress.
Chef’s tips
- The tiny bones are soft and invisible once mashed, and they carry most of the calcium.
Variations
- Spread on seed crackers instead.
- Add capers.
Storage
Best freshly made.
Questions and answers
How many net carbs are in Sardine & Avocado Smash on Cucumber Boats?
One serving has 7.3 g net carbohydrates, 25 g protein and 22 g fat (327 kcal). The recipe makes 2 servings. These figures are estimates; your own ingredients may differ.
Can I make Sardine & Avocado Smash on Cucumber Boats ahead, store or freeze it?
Best freshly made.
Which allergens are in Sardine & Avocado Smash on Cucumber Boats?
It contains fish, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Is Sardine & Avocado Smash on Cucumber Boats gluten-free?
Yes. None of the ingredients contain gluten. Check the labels of processed ingredients such as stock or spices.
Can I vary Sardine & Avocado Smash on Cucumber Boats?
Yes. Spread on seed crackers instead. Add capers.