A Tasty Way to Enjoy Sardines: Sardine Fish Cakes Recipe
Do you grimace at the thought of eating sardines, but still want in on the health benefits? If so, we have the recipe for you!
Today we’re sharing a simple, tasty recipe that will shift your perspective on eating sardines: sardine fish cakes. Whether you’re new to sardines or just not a fan, this “disguising technique” is a great way to enjoy the numerous health benefits of sardines…without the strong taste.
Tip: if you’re catering to kids or picky eaters at home, whipping up a batch of sardine fish cakes is an excellent way to sneak in some extra nourishment 😛 The herby, thai inspired flavours + yummy mashed potato will have them thinking it’s tuna!
And of course, if you love sardines…we know you’re going to love this recipe! 😉
But if you’re still yet to be convinced, let’s touch on the many health benefits of eating this little fish. You may be surprised!
The Health Benefits of Sardines
As they say, good things come in small packages. Well…they must have been speaking about sardines!
Despite their tiny size and unglamorous reputation, sardines are a true little superfood. In fact, sardines were Napoleon’s fish of choice to feed his army. Hence, they were the first fish to ever be preserved by canning. Looking at the nutritional content of sardines, we now know that a can of sardines certainly was a great choice to keep a man fighting strong!
Sardines pack a nutritional punch, as they are:
- rich in Omega 3 fatty acids EPA and DHA, which are imperative for healthy brain function, glowing skin + much more!
- a rich source of bioavailable vitamins (including B12, B3, B2 and Vitamin D) and minerals that support healthy teeth, bones, nervous system + more
- a particularly great source of calcium, as the whole fish (bones and all) is consumed
- low in mercury and other pollutants, due to their tiny size and position at the bottom of the food chain.
Related: 5 Healthy Lifestyle Tips (VIDEO)
What’s more, if you’re concerned about environmental sustainability (as we are!), sardines are also considered a more ecologically sustainable choice compared to other popular fish such as salmon and tuna.
Now…on to the recipe!
(Serves 2 – 3)
- 2 tins wild caught sardines (either in spring water or olive oil)
- 3 medium white potatoes
- 1 free range egg
- 2 shallots (spring onions)
- 1 red chilli
- handful fresh coriander
- 1/2 tsp chilli powder (adjust to your heat preference!)
- 1 tsp salt
- pepper, to taste
- 1 tbsp coconut oil, for cooking
- 1 lime, to serve
- Roughly dice your potatoes into medium sized chunks and set them to boil in water until soft (this should take around 10 – 15 minutes)
- In the meantime, finely chop the shallots, red chilli and fresh coriander and set aside
- Open up and drain your sardines of any excess liquid, and add to a large mixing bowl. Using a fork, break apart and mash the sardines until there are no large pieces or whole bones visible
- Once your potatoes are done (test with a fork if they’ve gone soft), take them out of the water into a separate bowl and mash with a fork or potato masher. It’s best not to over-do it: think chunky mash rather than whipped potato!
- Add the mashed potato to your sardines and combine well, before cracking in your free range egg and adding the shallots, red chilli, coriander + your chilli powder, salt and pepper
- Use your hands to form the fish cake patties and set aside on a plate, ready for cooking. Aim for palm-sized patties that are not too thick, i.e. no more than 2cm. Hint: if you suspect your mixture is too wet, we recommend adding a tablespoon of tapioca starch to help the patties stay together.
- In a large pan, add a tablespoon of coconut oil and bring to a medium heat before adding your patties. Cook for a few minutes per side, and turn them carefully. Note: this recipe makes enough to cook two batches without overcrowding the pan
- Serve! These sardine fish cakes are lovely served with a squeeze of fresh lime and a light side salad. Enjoy 🙂
Did you try this recipe? Let us know how you liked it!
Get access to a printable copy of our super healthy sardine fish cakes recipe to add to your collection!