Spanish · lunch, dinner
Spanish Sardines with Peppers and Tomato
Video by Spain on a Fork on YouTube · Open on YouTube
- Keto if you skip the baguette
- Pescatarian
- Gluten-free with a swap: use gluten-free baguette
- Dairy-free
- Nut-free
Contains: Gluten, Fish. Check labels on stock, sauces and spice mixes.
Canned sardines make each serve very high in vitamin B12 and selenium and a good source of omega-3, with calcium from the soft bones, while the pepper and tomato base adds vitamin C and there is no added sugar.
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Ingredients 12
Method
Tap a time to watch that step in the video.
- Thinly slice the onion and green pepper, roughly chop the garlic and finely grate the tomatoes to a pulp. 0:47
- Heat the olive oil in a large frying pan over medium heat for a couple of minutes. Add the onion, pepper and garlic and sauté 6–7 minutes, stirring every minute or so, until the onion is translucent. 1:07
- Stir in the smoked paprika quickly, then add the grated tomato and sliced olives and season with salt and pepper. 1:44
- Simmer without stirring for 5–6 minutes until the tomato thickens slightly, then spoon the vegetables into a serving dish. 2:42
- Lift the drained sardines out of the cans, lay them over the vegetables and turn each one gently to coat. Scatter with parsley and serve with a crusty baguette. 3:24
Tip. Drain the sardines well, or use ones in spring water for less oil. Serve as a tapa with crusty bread, or pile onto wholegrain toast or serve with boiled potatoes for a fuller meal.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 39%
- Protein 19%
- Fat 42%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 82% of the 38 g of net carbs come from the baguette. To cut carbs, try leaving it out — it is optional.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High162%
3.9 µg a serve, mostly from sardines (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium High72%
39 µg a serve, mostly from sardines (59%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin C High48%
43 mg a serve, mostly from green bell pepper (70%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Omega-3 High48%
0.8 g a serve, mostly from sardines (86%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin K High28%
33 µg a serve, mostly from fresh parsley (50%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin E High23%
3.4 mg a serve, mostly from virgin olive oil (43%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B6 High20%
0.3 mg a serve. Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Calcium Source18%
232 mg a serve, mostly from sardines (72%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Iron Source17%
3.1 mg a serve, mostly from sardines (41%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc Source13%
1.4 mg a serve, mostly from sardines (41%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Magnesium Source12%
49 mg a serve, mostly from sardines (35%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium Source11%
540 mg a serve, mostly from sardines (32%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Folate Source11%
44 µg a serve, mostly from baguette (42%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin D Source10%
2.1 µg a serve, mostly from sardines (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Show the other 1
Vitamin A7%
66 µg a serve, mostly from tomatoes (36%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Spain on a Fork; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.