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5-Minute Keto Sardines and Onions Recipe

This recipe has got nutrients packed in like sardines! You would be hard-pressed to find a recipe that is as simple and inexpensive as this five-minute keto sardines and onions recipe.

While you may associate sardines with your much older relatives, they are becoming a trending food item. And with good reason. There are a lot of benefits to letting these fish swim on to your plate.

The Perfect Food for Keto

The keto diet is all about finding the right balance of macronutrients, or proteins, carbohydrates, and fats. Protein and fats are your friends.

Carbohydrates, on the other hand, will thwart your goals of reaching nutritional ketosis. For most people, the magic number is less than 25g of net carbs a day.

And that’s where sardines come in. This fish has plenty of protein and fat and negligible carbs. It’s a perfect fit with your low-carb keto diet.

You can learn more about counting your macros here, or you can simply focus on limiting the amount of carbs you take in. If you want faster results, tracking is probably the best way to go.

The Perfect Food for Everyone

While sardines are ideal for the keto diet, they’re also really nutritious for people who aren’t on the keto diet. They’ve even got a leg up over other fish in certain areas.

Here’s why – sardines are one of the rare foods people eat with the skin on and bones intact. That can make some people uncomfortable, as they may be used to heavily processed fish that don’t actually look like fish.

But if you can get past the visual, the bones have a lot to offer. Calcium is a big benefit. Since I recommend avoiding dairy on the keto diet, sardines provide a great alternative to get the calcium you need.

Phosphorus is another great find in sardines that is difficult to get from most food sources. It’s critical for bone and tooth health.

Vitamin D is another gem found in sardines. Many people in North America are deficient, so sardines offer a great way to increase your levels.

Five-Minute Keto Sardines and Onions Recipe

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• Author: Louise Hendon
• Prep Time: 5 minutes
• Cook Time: 0 minutes
• Total Time: 5 minutes
• Yield: 1 serving 1x
• Category: Dinner, Lunch
• Cuisine: American

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Ingredients

• 1 can (3.5 oz or 100 g) sardines in olive oil
• 1/4 red onion, thinly sliced
• 1 teaspoon (5 ml) apple cider vinegar
• 1 Tablespoon (15 ml) olive oil
• Salt, to taste

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Instructions

1. Place the sliced onions at the bottom of a bowl.  Drizzle with vinegar and olive oil.
2. Top with sardines.
3. Sprinkle salt, to taste.

Notes

All nutritional data are estimated and based on per serving amounts.

Net Carbs: 2 g

Nutrition

• Calories: 385
• Sugar: 1 g
• Fat: 33 g
• Carbohydrates: 3 g
• Fiber: 1 g
• Protein: 20 g