Pan Seared sardines

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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 163.7
  • Total Fat: 11.6 g
  • Cholesterol: 35.0 mg
  • Sodium: 520.4 mg
  • Total Carbs: 6.7 g
  • Dietary Fiber: 0.2 g
  • Protein: 14.3 g

View full nutritional breakdown of Pan Seared sardines calories by ingredient
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Delicious low cal version of a childhood favourite Delicious low cal version of a childhood favourite
Number of Servings: 1


    One can of salted sardines in water (3 fish)


Gently remove the sardines from the can. Use a knife with a wide blade to prevent them from disintegrating and drain the fish.
Mix the turmeric and chilli powder (ground paprika) with a drop of oil to make a smooth paste. Carefully coat each fish with the mixture. Let it sit for 10 minutes
Heat the rest of the oil in a non stick pan and sear each side of the fish until it turns light brown. It should take about a minute on each side.
Serve with a side of yogurt and rice and stir fried cabbage
Note: The "fish flavour" in this recipe is very strong

Number of Servings: 1

Recipe submitted by SparkPeople user NANGAAY.

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Member Ratings For This Recipe

  • 1 of 2 people found this review helpful
    Your ingredients list only shows sardines. Yet, your directions mention paprika, and turmeric. How much of each of the non-mentioned ingredients? - 1/23/12

    Was this review helpful?   yes  No
  • I have a new eating plan and sardines are on the list. I have no experience eating sardines. Thanks for this idea. chris - 9/22/14

    Was this review helpful?   yes  No
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