Keto Sardine and Broccoli Tray Bake Recipe

Gluten Free
Lunch
Main Dishes
Quick Easy
Sides
4.8/5
(2822 reviews)
Keto Sardine and Broccoli Tray Bake
Zylo Recipes

Description

Imagine a dish that transports you to the sun-soaked shores of the Mediterranean. This simple yet elegant traybake captures the essence of the region with its vibrant flavors and textures. At its heart are tender, flavorful sardines, their richness balanced by the burst of sweet and juicy cherry tomatoes.

A generous squeeze of lemon juice adds a delightful tang, awakening the palate and enhancing the other ingredients. Fresh broccolini provides a subtle, earthy note, contrasting beautifully with the bright acidity of the tomatoes and lemon. Aromatic fresh basil, along with fragrant garlic, infuses the entire dish with a captivating aroma, creating a truly sensory experience.

The addition of crunchy pine nuts introduces a delightful textural element, adding a satisfying bite that complements the softness of the other ingredients. The dish is finished with a sprinkle of grated cheese, which melts and browns in the oven, creating a savory, golden crust. This adds another layer of flavor and richness to the traybake, making it even more irresistible.

Baked in a single tray, the ingredients meld together, creating a harmonious blend of flavors that is both comforting and exciting. The vegetables become tender, the sardines infused with the aroma of garlic and basil, and the cheese melts into a bubbling, golden topping. This is a dish that is as easy to prepare as it is delicious, perfect for a quick and satisfying weeknight meal.

It's light enough to be enjoyed as a lunch for two or served as a flavorful side dish. Consider pairing it with grilled pork chops or topping it with poached eggs for a more substantial meal.

Preparation Time

Prep Time
10 min
Cook Time
15 min
Total Time
25 min

Nutrition Information

Per 1 serving serving
C
Calories
520 Kcal

C
Carbs
8 g
Fi
Fiber
4 g
Sugar
4 g

P
Protein
35 g

C
Fats
40 g
Saturated Fats 8 g
Unsaturated Fats 28 g

Cholestrol 150 mg
Sodium 600 mg
Potassium 700 mg
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Ingredients

    1.
    Sardines, canned in water, drained
    Sardines, canned in water, drained
    3 oz
    2.
    Cherry tomato
    Cherry tomato
    8 cherry
    3.
    Lemon juice
    Lemon juice
    1 tbsp
    4.
    Extra virgin olive oil
    Extra virgin olive oil
    2 tbsp
    5.
    Brocollini
    Brocollini
    6 oz
    6.
    Basil
    Basil
    1 tbsp
    7.
    Pine nuts
    Pine nuts
    1 tbsp
    8.
    Garlic
    Garlic
    1 clove
    9.
    Parmesan cheese, dry (grated)
    Parmesan cheese, dry (grated)
    2 tbsp, grated
    10.
    Salt, sea salt
    Salt, sea salt
    0.5 tsp
    11.
    Black pepper
    Black pepper
    0.13 tsp

Instructions

    1.
    Preheat the oven to 400 degrees Fahrenheit. Slice the tomatoes in half and trim the tough ends from the broccolini and discard. You want to remove a decent amount of the stalk to reduce the cooking time. Arrange the broccolini and tomatoes in a medium-sized oven dish.
    2.
    Crush or finely chop the garlic. Roughly tear the sardines and arrange in amongst the vegetables. Sprinkle over the crushed garlic, salt, and pepper. Drizzle over the olive oil and lemon juice.
    3.
    Transfer the dish to the oven to bake for 10 minutes. Remove from the oven and turn the vegetables. Sprinkle over the pine nuts and Parmesan and bake for a further 3-5 minutes or until the broccoli is tender and the topping is golden. Roughly chop the fresh basil. Scatter the basil over the finished dish. Serve hot with your preferred Keto mains or sides.