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Grilled Sardines with Avocado & Lemon Dressing

This meal is rich in omega-3 fatty acids, high-quality protein, and healthy monounsaturated fats, making it perfect for a keto diet.
Prep Time10 minutes
Cook Time20 minutes
Course: Lunch, Snack
Cuisine: Mediterranean
Keyword: High Fat, High Protein, Keto Starter, Low Carb
Servings: 1
Cost: £4

Ingredients

  • 2 fresh sardines grilled (or canned in olive oil, drained)
  • ½ ripe avocado mashed
  • 1 tbsp extra virgin olive oil
  • 1 tbsp fresh lemon juice
  • ½ tsp lemon zest
  • ½ tsp Dijon mustard optional
  • ¼ tsp sea salt
  • ¼ tsp black pepper
  • 1 tbsp chopped fresh parsley optional

Instructions

Grill the Sardines:

  • If using fresh sardines, preheat a grill or frying pan.
  • Lightly oil the sardines and season with salt and pepper.
  • Grill for about 3-4 minutes on each side until the skin is crispy and the flesh is cooked through.
  • If using canned sardines, simply drain and set aside.

Prepare the Avocado & Lemon Dressing:

  • In a small bowl, mash the avocado with a fork.
  • Stir in the olive oil, lemon juice, lemon zest, Dijon mustard, salt, and pepper.
  • Mix well until smooth.

Assemble the Dish:

  • Place the grilled sardines on a plate.
  • Spoon the avocado dressing over the sardines or serve on the side.
  • Garnish with chopped fresh parsley, if using.

Notes

Macro Nutrient Summary (Approximate)
Calories: ~480 kcal
Protein: ~30g
Fat:  ~40g
Carbohydrates: ~5g (Net Carbs: ~3g)
Fibre: ~2g