Grilled Sardines over Konjac Rice with Tomato and Olives
Whole sardines grilled hard and laid over konjac rice with a raw tomato and cucumber salad. Oily, salty fish doing all the work.
Ingredients
- 200 g Konjac rice
- 170 g Sardines (tinned)
- 1½ tbsp Olive oil
- ½ Lemon
- 30 g Tomato (optional)
- 35 g Cucumber (optional)
- 30 g Kalamata olives (optional)
- 1 tsp Dried oregano (optional)
- 8 g Parsley (optional)
Method
- Pat the sardines dry, season them inside and out and rub with a little of the olive oil. Dice the tomato and cucumber, stone the olives, and chop the parsley.
- Drain the konjac rice and rinse it thoroughly under cold water, then dry-fry it in a hot pan for 3 minutes, shaking often, until the water has driven off and the grains squeak.
- Get a griddle or heavy pan smoking hot and grill the sardines for 3 minutes a side, until the skin blisters and lifts away cleanly.
- Dress the tomato, cucumber and olives with the remaining olive oil, the oregano and the juice of the half lemon. Spread the konjac rice on a plate, lay the hot sardines over it, spoon the salad alongside and finish with the parsley.
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About Grilled Sardines over Konjac Rice with Tomato and Olives
Grilled Sardines over Konjac Rice with Tomato and Olives is a Greek lunch or dinner that comes together in about 20 minutes and serves 1. It fits keto-friendly, anti-inflammatory eating.
Grilled Sardines over Konjac Rice with Tomato and Olives: frequently asked questions
How many calories are in Grilled Sardines over Konjac Rice with Tomato and Olives?
A serving has about 611 calories — 43.2g protein, 15g carbs, 44.2g fat, 6.2g fiber. Figures are estimated from the ingredient amounts and will shift with your portions and brands.
Is it high in protein?
Each serving has about 43.2g of protein, roughly 28% of its calories.
Is Grilled Sardines over Konjac Rice with Tomato and Olives gluten-free?
Based on its ingredients, Grilled Sardines over Konjac Rice with Tomato and Olives has no gluten-containing components, so it's naturally gluten-free — as always, check that any packaged ingredients you use are certified gluten-free to be safe.
Do I need every ingredient to make Grilled Sardines over Konjac Rice with Tomato and Olives?
The core ingredients are essential, but you can leave out tomato, cucumber, kalamata olives — they're optional and mainly there for extra flavor or finish.
How many servings does Grilled Sardines over Konjac Rice with Tomato and Olives make?
This recipe makes 1 serving. In the app you can scale it up or down and the ingredient amounts adjust automatically.