I can’t think of a good reason not to love sardines. They’re a powerhouse of protein and healthy omega-3 fats, incredibly budget-friendly, and a sustainable choice for the environmentally conscious foodie. Forget everything you thought you knew about them, because they are the shining star in this simple, low-carb take on bouillabaisse. This recipe captures the soulful, tomato-rich essence of the classic Provençal fish stew, transforming humble ingredients into a truly elegant and satisfying meal.
Ingredients
• Bouquet Garni
• 3 sprigs thyme
• 3 sprigs parsley
• 3 bay leaves
• 1 teaspoon black peppercorns
• Stew
• 2 tablespoons / 30 g ghee or other healthy cooking fat
• 1 small red onion, 60 g / 2.1 oz, sliced
• 3 cloves garlic, minced
• 1 cup / 240 g canned chopped tomatoes
• 2 cups / 480 ml fish stock or chicken stock
• 1 medium fennel bulb, 200 g / 7.1 oz, sliced
• 1 large rutabaga, 500 g / 1.1 lb, cut into 1/4-inch / 1/2-cm slices
• 1/2 teaspoon fine sea salt, or to taste
• Ground black pepper
• 2 pounds / 900 g frozen deboned sardines, thawed
• 1/2 cup / 120 ml extra-virgin olive oil
• Fresh thyme or parsley for garnish
Instructions
1. Make the bouquet garni by placing the thyme, parsley, bay leaves, and peppercorns in a piece of cheesecloth and tying it securely with unwaxed kitchen string.
2. Preheat the oven to 300°F / 150°C. Grease a large casserole dish or Dutch oven with the ghee and place over medium-high heat on the stovetop.
3. Add the sliced onion and cook for 5 to 8 minutes, until lightly browned. Stir in the minced garlic and cook for one more minute until fragrant.
4. Add the tomatoes, fish stock, bouquet garni, fennel, rutabaga, salt, and pepper. Bring the mixture to a boil.
5. Cover the dish with a lid, transfer it to the oven, and cook for 25 to 30 minutes.
6. Carefully remove the dish from the oven. Gently lay the thawed sardines on top of the vegetables. Increase the oven temperature to 350°F / 175°C.
7. Return the dish to the oven, uncovered, and cook for an additional 20 to 25 minutes.
8. When done, remove from the oven and let it rest for 5 minutes. Remove the bouquet garni. Drizzle generously with the olive oil, garnish with fresh herbs, and serve immediately. To store, let cool completely and refrigerate for up to 4 days.
Nutritional Information
• Per Serving
• Total carbs: 13.2 g
• Fiber: 4 g
• Net carbs: 9.2 g
• Protein: 32.9 g
• Fat: 34.2 g
• Energy: 456 kcal
• Macronutrient ratio: Calories from carbs (8%), protein (28%), fat (64%)
Pro Tips
• No cheesecloth? Use a metal tea infuser for an easy-to-remove bouquet garni.
• For a milder flavor, swap the rutabaga with sliced zucchini or turnips. Add them during the last 15-20 minutes of cooking as they cook faster.
• Don’t stir the stew after adding the sardines to prevent the delicate fish from breaking apart.
• Serve with a dollop of saffron aioli and a side of low-carb bread for an authentic Provençal experience.
FAQ
Q: Is this sardine bouillabaisse recipe keto-friendly
A: Yes, this recipe is designed to be low-carb and keto-friendly. Each serving contains only 9.2 grams of net carbs, making it a great fit for a ketogenic diet.
Q: What can I substitute for rutabaga in this stew
A: For a milder flavor, you can swap the rutabaga with sliced zucchini or turnips. Be sure to add them during the last 15-20 minutes of cooking, as they cook more quickly than rutabaga.
Q: How do I make a bouquet garni without cheesecloth
A: If you don’t have cheesecloth, you can easily use a metal tea infuser. Simply place the thyme, parsley, bay leaves, and peppercorns inside the infuser for easy removal from the stew.
Q: Can I use fresh sardines instead of frozen
A: The recipe calls for thawed frozen sardines for convenience, but fresh, deboned sardines would be an excellent substitute. Add them gently to the stew as directed to prevent them from breaking apart.
