Healing Lunch #5; Loaded with Omega-3s

ketogenicfasting
Oct 8, 2020
5 min read

Updated: Apr 15

Welcome to the Refreshing World of Keto Italian Sardine Salad with Fennel and Arugula

Transport your taste buds to the sun-soaked coastlines of the Mediterranean with this vibrant and nourishing Keto Italian Sardine Salad with Fennel and Arugula. More than just a meal, this dish is a celebration of clean, bold flavors and wholesome ingredients that nourish the body while satisfying the palate.

Packed with healthy fats, high-quality protein, and low net carbs, this salad is the perfect fusion of nutrition and indulgence. Whether you're looking for a quick lunch, a light dinner, or a keto-friendly way to savor the essence of Italian cuisine, this dish delivers on all fronts.

The Heart of the Dish: Why This Salad Works on Keto

Inspired by Italy’s coastal fare, this salad is rooted in simplicity, elegance, and nutrition. Each ingredient serves a purpose:

Sardines – Rich in omega-3s and protein, they support heart health and satiety.
Fennel – Crisp and aromatic with subtle licorice notes, fennel aids digestion and adds depth.
Arugula – This peppery green delivers a burst of flavor along with vitamins A and C.
Extra Virgin Olive Oil & Lemon Juice – A classic Mediterranean duo that brings brightness and healthy fats.
Optional Shaved Parmesan – A hint of indulgence without breaking your carb count.

Every bite offers a harmonious balance of textures and tastes while keeping your macros in check.

Ingredients for the Keto Italian Sardine Salad

1 can of wild-caught sardines in olive oil
1 small fennel bulb, thinly sliced (use a mandoline if possible)
2 cups fresh arugula
Juice of 1 lemon
2–3 tablespoons extra virgin olive oil
Sea salt and freshly ground black pepper, to taste
Optional: Shaved Parmesan cheese, red pepper flakes, or toasted pine nuts for garnish

Step-by-Step: How to Build the Perfect Salad

Prep the fennel: Slice the fennel paper-thin using a mandoline or a sharp knife. This ensures a delicate crunch without overpowering the salad.
Assemble the greens: In a mixing bowl, toss arugula and fennel together with a drizzle of olive oil and a squeeze of fresh lemon juice.
Add the sardines: Gently place sardines on top, either whole or broken into chunks. Be careful not to mash them—they’re the star of the dish!
Season to taste: Sprinkle with sea salt and freshly cracked black pepper. Add optional toppings like shaved Parmesan or red pepper flakes if desired.
Chill and serve: Let the salad sit for 10–15 minutes in the fridge to allow the flavors to meld. Serve on a chilled plate for a refreshing experience.

Chef Janine’s Tips for Next-Level Flavor

Whisk the dressing so that the olive oil and lemon juice emulsifies—the flavor clings better to every bite.
Use high-quality wild-caught sardines packed in olive oil for the best taste and texture.
A few elegant shavings of Parmesan and a sprinkle of microgreens will turn this simple salad into a classy restaurant plate.
Add red pepper flakes for a touch of heat and thermogenesis.
Add sliced avocado, hard-boiled eggs, or a few olives for extra heartiness.
Toss in toasted pine nuts or slivered almonds for added texture and healthy fats.

Protein Swap: Not into sardines? Substitute with grilled salmon, or canned tuna in olive oil.
Greens Switch-Up: Replace arugula with baby spinach or watercress.

Alternative Recipe: Crispy Pan-Fried Sardines with Lupin Flour

For a delicious twist on the classic salad, try using fresh sardines coated in lupin flour and pan-fried until golden and crispy. This method adds a rich, savory crunch that pairs beautifully with the fresh fennel and arugula.

Ingredients:

6–8 fresh sardine fillets, cleaned and deboned
1/4 cup lupin flour
Sea salt and freshly ground black pepper
1/4 tsp garlic powder (optional)
1/4 cup extra virgin olive oil (for frying)
Lemon wedges (for serving)

Instructions:

Prep the Sardines: Rinse and gently pat the fillets dry with paper towels. Season with salt, pepper, and optional garlic powder.
Coat in Lupin Flour: Lightly dredge each fillet in lupin flour, shaking off any excess.
Pan-Fry: Heat olive oil in a skillet over medium-high heat. Once shimmering, add sardines skin-side down. Cook for 2–3 minutes per side until crispy and golden brown.
Drain: Transfer to a plate lined with paper towels to drain excess oil.
Serve: Layer the crispy sardines on top of your fennel and arugula salad, and finish with a squeeze of fresh lemon juice.

Tip: For extra flavor, add a pinch of smoked paprika or dried herbs to the lupin flour before dredging. This version adds a satisfying crunch and bold texture while keeping it keto and gluten-free.

Final Thoughts

This Keto Italian Sardine Salad with Fennel and Arugula is a flavorful way to enjoy the richness of Mediterranean cuisine while staying aligned with your wellness goals. It's quick to make, endlessly adaptable, and packed with ingredients that love your body back. Try it once—and it just might become a staple in your keto kitchen!

Sardines are a great source of omega-3s and vitamin B12, vitamin D and selenium. They contain 1.8 g of omega-3 fats per 4-oz. serving. They provide more calcium and phosphorus than milk, more iron than spinach, more potassium than coconut water and bananas, and as much protein as steak.

Sardine oil contains even more, with 1 Tbsp containing 3.7 g of omega-3s. Canned mackerel and canned salmon contain slightly more omega-3 fats, at 2.2 g per serving.

Benefits of Omega-3s:

Fight Depression and Anxiety: EPA appears to be the best at fighting depression.
Improve Eye Health: DHA is a major structural component of the retina of our eye.
Crucial for brain growth and development in infants.
Improve numerous heart disease risk factors.
Reduce the symptoms of ADHD in children, reduce hyperactivity, impulsiveness and aggression, improve attention.
Reduce insulin resistance, fight inflammation and improve several heart disease risk factors. These are all symptoms of metabolic syndrome.
Reduce chronic inflammation, which can contribute to heart disease, cancer and various other diseases.
Help fight several autoimmune diseases, including type 1 diabetes, rheumatoid arthritis, ulcerative colitis, Crohn’s disease and psoriasis.
Improve mental disorder symptoms.
Help prevent age-related mental decline and Alzheimer’s disease.
Decrease the risk of some types of cancer, including colon, prostate and breast cancer.
Lower risk of asthma in both children and young adults.
Reduce liver fat in people with non-alcoholic fatty liver disease.
Improve bone strength and joint health, potentially reducing our risk of osteoporosis and arthritis.
Reduce menstrual pain and may even be more effective than ibuprofen, an anti-inflammatory drug.
Especially DHA — may improve the length and quality of your sleep.
Help keep your skin healthy, preventing premature aging and safeguarding against sun damage.

Chef Janine recommends eating two servings of fish per week and choosing mainly fatty fish that contain omega-3 fats. This can help you to meet your recommended intake of 7 to 11 g of omega-3 fats per week.