Module 16 · From the Sea
Pan-Roasted Sardines with Peppers, Garlic & Smoked Paprika
Pan-Roasted Sardines with Peppers, Garlic & Smoked Paprika is a keto dinner with 5 g net carbs, 27 g protein and 20 g fat per serving (308 kcal). It serves 4 and takes 30 minutes in total.
Fresh sardine fillets cooked on a bed of soft peppers, garlic and smoked paprika, finished with sherry vinegar. Simple, smoky and generous.
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Allergens in this Ketogeni recipe: fish, sulphites. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 4 servings · Active time: 15 min · Total time: 30 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 5 g |
| Protein | 27 g |
| Fat | 20 g |
| Energy | 308 kcal |
| Vitamin D | 6 µg |
| Calcium | 110 mg |
| Omega-3 (EPA + DHA) | 1.8 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
- 500 g fresh sardine fillets
- 2 piece organic red and yellow peppers, sliced
- 1 piece small organic onion, sliced
- 3 piece organic garlic cloves, sliced
- 1 tsp smoked paprika
- 4 tbsp organic extra-virgin olive oil
- 1 tbsp sherry vinegar
- 10 g organic parsley
Step-by-step method
- Cook peppers and onion slowly in 3 tbsp oil for 12 minutes until soft and sweet.
- Add garlic and paprika for 1 minute, then the vinegar.
- Lay the sardines skin-side up on the peppers, drizzle with the rest of the oil, cover and cook 4–5 minutes.
- Scatter with parsley and serve from the pan.
Chef’s tips
- Peppers are higher in carbs than leaves, so the portion here is balanced with plenty of fish.
Variations
- Add a few green olives.
- Use mackerel fillets.
Storage
Keeps 2 days; good cold.
Questions and answers
How many net carbs are in Pan-Roasted Sardines with Peppers, Garlic & Smoked Paprika?
One serving has 5 g net carbohydrates, 27 g protein and 20 g fat (308 kcal). The recipe makes 4 servings. These figures are estimates; your own ingredients may differ.
Can I make Pan-Roasted Sardines with Peppers, Garlic & Smoked Paprika ahead, store or freeze it?
Keeps 2 days; good cold.
Which allergens are in Pan-Roasted Sardines with Peppers, Garlic & Smoked Paprika?
It contains fish and sulphites, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Is Pan-Roasted Sardines with Peppers, Garlic & Smoked Paprika gluten-free?
Yes. None of the ingredients contain gluten. Check the labels of processed ingredients such as stock or spices.
Can I vary Pan-Roasted Sardines with Peppers, Garlic & Smoked Paprika?
Yes. Add a few green olives. Use mackerel fillets.