Sardines Stuffed with Black Olives, Rosemary, and Lemon, on a Bed of Spinach

Quick, delicious, and an excellent ratio of fats, protein, and carbs, this recipe ticks all the boxes for a ketogenic meal.


Serves 1

Approximate nutrition per serving: 535kcal / 42.2g fat / 15.2g saturated fat / 12.5g total carbs / 6.3g fibre / 6.2g net carbs / 26.3g protein.


  • 1 can of whole sardines, drained
  • 8-10 whole black olives
  • 1 sprig of rosemary, finely chopped
  • 1 lemon
  • 2 or more tablespoons grass-fed ghee / butter
  • 1 bag fresh, organic spinach, about 200g
  • Pinch of sea salt


  1. Optional: Preheat the oven to 180ºC.
  2. Slice the sardines in half lengthways. Cutting the belly is the easiest method.
  3. Pit and finely chop the olives. Mix with half the rosemary and the zest of half a lemon.
  4. Fill the sardines with the black olive mixture and skewer the halves together using a cocktail stick (see photo).
  5. If cooking the sardines, place them into a ceramic dish with a small knob of ghee, and into the oven until warmed through, about 12 minutes.
  6. Gently steam the spinach until wilted, under 5 minutes. Once cooked, transfer to a bowl and stir in the remaining ghee, rosemary, and the juice of half a lemon.
  7. Serve the sardines on a bed of spinach with a touch more lemon zest and a sprinkle of  sea salt.




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