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Sardine Patties

Sardine Patties are a simple, protein-packed dish made by combining canned sardines with breadcrumbs, eggs, herbs, and seasonings, then shaping into patties and baking until golden. They’re rich in protein and calcium, easy to prepare, and perfect for serving with a salad, whole grains, or a squeeze of lemon.
Make once, serve 2-3 times. Can be frozen and reheated for later enjoyment.
Note: This dish is also high in Omega-3 Fatty Acids (EPA + DHA) 1400-1800 mg
Adapted from: Mark Hyman, MD
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Dinner, Lunch, Main Course
Cuisine American, Mediterranean
Servings 4
Calories 314 kcal

Equipment

  • 1 bowl
  • 1 1 baking pan
  • 1 parchment paper

Ingredients
  

  • 1 tbsp avocado oil or olive oil
  • 3 cans sardines skin on and bones; in water or oil
  • 1/2 cup white onion finely diced
  • 1 tbsp ginger freshly grated or 1 teaspoon dried powdered ginger
  • 1/4 tsp smoked paprika
  • 1/4 cup fresh basil finely chopped, loosely packed
  • 1/4 tsp black pepper ground
  • 1 tsp salt
  • 2 tsp mustard Dijon
  • 1/2 tsp apple cider vinegar
  • 2 eggs or egg substitute
  • 3/4 cup panko bread crumbs or almond meal

Instructions
 

  • Preheat oven to 375° F. Cover a baking sheets in parchment paper and grease with avocado or olive oil.
  • Strain water/oil from sardines, then mash with a fork in a large mixing bowl.
  • Add the white onion, ginger, smoked paprika, basil, ground pepper, sea salt, Dijon, and apple cider vinegar to the sardines and mix well.
  • Beat the eggs in a separate bowl, then add eggs and almond flour or panko to the fish mixture and mix together.
  • Shape into 8 patties. Place on a parchment-lined plate, cover, and refrigerate for at least 30 minutes.
  • Place sardine cakes onto the oiled parchment sheet, evenly spaced.
  • Bake sardine cakes for 10 minutes on top rack of oven. Turn the cakes and bake for another 10 minutes, until cakes are golden brown.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
 

Nutrition

oxalates: 5mgCalories: 314kcalCarbohydrates: 11gProtein: 21gFat: 17gSaturated Fat: 3gPolyunsaturated Fat: 6gMonounsaturated Fat: 7gTrans Fat: 0.01gCholesterol: 215mgSodium: 1012mgPotassium: 474mgFiber: 1gSugar: 2gVitamin A: 364IUVitamin C: 2mgVitamin D: 5µgVitamin E: 2mgVitamin K: 10µgCalcium: 285mgIron: 4mgMagnesium: 49mgPhosphorus: 532mgSelenium: 60µgZinc: 2mg
Keyword sardines
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