Keto Sardine Zoodles with Tomato & Capers
HomeRuled Me Keto Diet

Keto Sardine Zoodles with Tomato & Capers

Creating a gourmet keto dish doesn’t have to be complicated. This recipe combines keto pantry staples like sardines and zucchini with fresh ...

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
Print

Keto Sardine Zoodles with Tomato & Capers

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.
Course Main Course
Cuisine Mediterranean
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 1 serving

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!

The post Keto Sardine Zoodles with Tomato & Capers appeared first on Ruled Me.



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