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Sardine Patties

Written by
Irma Jennings, INHC
Uploaded
October 19

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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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Whipped Tofu

Craving a creamy dip or spread without beans or cheese? This recipe delivers the perfect balance — a hummus-like dip and ricotta-style texture made from whipped tofu. It’s packed with flavor and endlessly versatile:
·     Use it in stuffed pastas like lasagna or shells.
·     Spread it on sandwiches or pizza dough.
·     Add a dollop to grain bowls or salads for a silky, protein-rich touch
·     Ideal dip for raw carrots, celery, or zucchini 
·     Or simply enjoy it on crackers for a quick, satisfying snack.
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Prep Time 10 minutes
Total Time 10 minutes
Course Appetizer, Side Dish, Snack
Cuisine Mediterranean
Servings 4
Calories 105 kcal

Equipment

  • 1 Food Processor

Ingredients
  

  • 1 14 oz tofu firm - block
  • 5 tbsp nutritional yeast
  • 2 cloves garlic roughly chopped
  • 2 tbsp miso white
  • 3/4 tsp onion powder
  • 1 tsp salt
  • 1 dash pepper
  • 1.5 tbsp olive oil
  • 3 tbsp lemon juice

Instructions
 

  • Drain the tofu and dab away the excess water with a clean dish towel.
  • Crumble the tofu into a food processor. Add 4 tablespoons of the nutritional yeast, the garlic, miso, onion powder, 1 teaspoon of the salt, a generous amount of pepper, the olive oil, 2 tablespoons lemon juice. Blend until creamy and smooth.
  • Taste for salt, acidity and cheesiness. As needed, add additional salt, lemon juice and nutritional yeast.
  • The whipped tofu will stay good in the fridge for up to 1 week. (It can also be frozen for up to 2 months; defrost in the fridge before using.)

Notes

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

Nutrition

oxalates: 10mgCalories: 105kcalCarbohydrates: 8gProtein: 14gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 899mgPotassium: 227mgFiber: 4gSugar: 1gVitamin A: 8IUVitamin C: 5mgVitamin E: 1mgVitamin K: 6µgCalcium: 20mgIron: 1mgMagnesium: 6mgPhosphorus: 18mgSelenium: 1µgZinc: 0.3mg
Keyword tofu, whipped
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Cod fillet with olive oil, lemon and herbs
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Wild Caught Cod - Sautéed

This is my quick go-to for protein. I have frozen fillets in the freezer, which thaws quickly out of the fridge in cold water. Serve with salad or your favorite cooked veggie. Herbs can vary depending on what is available. I've used fresh oregano and marjoram.
You can purchase frozen wild-caught by copying and pasting this URL https://wildalaskancompany.com
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Dinner, Lunch
Cuisine American, Mediterranean
Servings 1
Calories 266 kcal

Equipment

  • 1 Skillet
  • 1 spatula

Ingredients
  

  • 1 4 oz cod wild caught
  • 2 tbsp olive oil organic
  • 1/2 lemon juiced
  • 1 sprig thyme remove herb from stem and chop
  • 1 sprig rosemary remove herb from stem and chop
  • 1 dash salt
  • 1 dash pepper

Instructions
 

  • Heat skillet with olive oil - medium heat
  • Add lemon juice
  • Add cod, herbs and cover
  • Uncover and baste with juice from olive oil and lemon
  • Re-cover
  • Fish is done when it flakes apart. Don't over cook.

Notes

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

Nutrition

Serving: 1gCalories: 266kcalCarbohydrates: 5gProtein: 20gFat: 28gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 20gCholesterol: 0.4mgSodium: 41mgPotassium: 87mgFiber: 2gSugar: 1gVitamin A: 63IUVitamin C: 30mgVitamin D: 0.01µgVitamin E: 4mgVitamin K: 17µgCalcium: 20mgIron: 1mgMagnesium: 7mgPhosphorus: 12mgSelenium: 1µgZinc: 0.1mg
Keyword cod
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Mediterranean Baked Cod

Mediterranean baked cod is a flavorful and healthy dish that combines the delicate taste of cod with ingredients commonly used in Mediterranean cuisine. Beautiful tomatoes, olives, peppers, parsley give this dish its distinctive flavor. Serve it to company or make once for yourself and eat 3-4 times.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Dinner, Lunch, Main Course
Cuisine Mediterranean
Servings 4
Calories 188 kcal

Equipment

  • 1 baking pan
  • 1 knife

Ingredients
  

  • 4 cod fillets
  • 1 bell pepper diced (red, orange or yellow)
  • 1 cup cherry tomatoes halved
  • 5 large green olives diced
  • 8 small black olives diced
  • 2 large garlic cloves
  • 1/4 cup parsley chopped
  • 2 TBSP olive oil
  • 1 lemon juiced
  • 1 dash salt to taste
  • 1 dash pepper to taste
  • 2 TBSP basil optional for garnish

Instructions
 

  • Preheat oven to 400F.
  •   Place fish fillets in a large baking dish.
  •  In a large bowl, toss together the peppers, tomatoes, olives, garlic, parsley, olive oil, lemon juice, salt, and pepper.
  • Pour vegetable mixture over top of fish fillets. Spread out evenly so that the fish is visible and the vegetable mixture surrounds it.
    Season fish with additional salt and pepper.
  •  Place baking dish in the oven for about 12-15 minutes until firm.
  •  Remove from oven and garnish with fresh basil.

Notes

  • Leftover fish should be eaten within 1-3 days of cooking
  • Store in an airtight container in the fridge
  • Leftovers can easily be reheated in the microwave or in the oven!
 
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 188kcalCarbohydrates: 9gProtein: 19gFat: 10gSodium: 555mgPotassium: 504mgFiber: 2gSugar: 3gVitamin A: 1846IUVitamin C: 81mgCalcium: 40mg
Keyword baked, cod, mediterranean
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Mushroom Frittata

A frittata is an Italian egg dish similar to an open-faced omelet where a whisked egg mixture is filled with vegetables or other ingredients in a skillet on the stovetop, then finished in the oven or under the broiler until lightly golden brown.
The term frittata derives from friggere, the Italian word for “fried,” and was commonly used to describe egg dishes cooked in butter or oil. Frittata fillings can include a combination of vegetables, herbs, cheese, meat or seafood, and can be a great way to use up leftovers such as cooked meat, roasted vegetables or sauteed greens.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Breakfast, Dinner, Lunch
Cuisine Italian, Mediterranean
Servings 6
Calories 202 kcal

Equipment

  • 2 Bowls
  • 1 Skillet oven proof
  • 1 knife
  • 1 cutting board

Ingredients
  

  • 1 tbsp olive oil
  • 1/2 medium onion diced
  • 1 clove garlic diced
  • 2 cups mushrooms maitake or shitake or your choice
  • 1/2 cup sun-dried tomatoes diced
  • 1/2 cup feta crumbled
  • 2 cups kale baby kale, arugula
  • 8-10 eggs large
  • 1/2 tsp salt
  • 1/2 tsp ground black pepper

Instructions
 

  • Prepare all ingredients in advance and preheat oven to 375 degrees F.
  • Heat oil in a 10-12 inch ovenproof skillet over medium heat.
  • Add onion and saute about 5 minutes until softened.
  • Add mushrooms and cook another 5 minutes until lightly browned.
  • Add garlic and greens and cook until greens have wilted.
  • Spread cooked vegetables evenly over the bottom of the skillet.
  • Add the feta cheese to the bowl of slightly beaten eggs and stir to combine.
  • Pour egg/cheese mixture over the vegetables in the skillet so that it covers the vegetables evenly.
  • Continue cooking on the stovetop over medium heat, without stirring, for about 5 minutes. Run a spatula around the edges of the skillet and pull back slightly to allow some liquid egg to flow to the bottom of the skillet.
  • Place the skillet into the oven and bake uncovered for approximately 10 minutes, or until nicely browned and the center is firm. Let sit for 5 minutes before cutting.

Notes

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

Nutrition

oxalates: 4mgCalories: 202kcalCarbohydrates: 9gProtein: 14gFat: 13gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 0.03gCholesterol: 284mgSodium: 464mgPotassium: 621mgFiber: 3gSugar: 5gVitamin A: 2761IUVitamin C: 26mgVitamin D: 2µgVitamin E: 1mgVitamin K: 93µgCalcium: 174mgIron: 3mgMagnesium: 41mgPhosphorus: 263mgSelenium: 28µgZinc: 2mg
Keyword feta cheese, frittata, greens, mushrooms
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Lentil and Bell Pepper Salad

These small, gluten-free legumes pack a healthful punch. Lentils are rich in vitamins, minerals and fiber, without the fat or cholesterol of red meat. Lentils are a plant-based protein that are affordable, nutritious and can suit any cuisine or flavor.
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Prep Time 25 minutes
Cook Time 1 hour 15 minutes
Total Time 1 hour 40 minutes
Course Main Course, Salad, Side Dish
Cuisine American, Mediterranean
Servings 4
Calories 325 kcal

Equipment

  • 1 saucepan with cover
  • 1 knife
  • 1 cutting board
  • 1 colander

Ingredients
  

  • 1 cup lentils dried green or borwn
  • 2 cloves garlic finely chopped
  • 2 bell peppers red or yellow, cored, seeded and cut into 1/2 inch pieces
  • 1 carrot medium, finely chopped
  • 1/2 onion small, chopped
  • 1/4 cup vinegar red wine preferred
  • 1/4 cup olive oil
  • 1 tsp mustard
  • 1/4 cup parsley fresh, chopped
  • 1/4 tsp salt
  • 1/4 tsp pepper

Instructions
 

  • Rinse the lentils well and pick over to remove any debris or pebbles.
  • Place lentils and garlic into a large saucepan.
  • Cover with 4 cups water and bring to a boil.
  • Turn heat to medium low and cover pot.
  • Simmer until lentils are tender but not mushy, about 20-25 minutes.
  • While lentils are cooking, mix together vinegar, oil, salt, pepper and mustard in a small bowl or glass jar. Set aside.
  • Chop the bell peppers, carrot, onion and parsley and set aside.
  • When lentils are done, drain well and place into a large mixing bowl. Let cool for 15 minutes.
  • Add chopped vegetables and vinegar/oil mixture to the cooked vegetables.
  • Toss all ingredients gently, but well.
    Refrigerate for 1 hour to let the flavors blend before serving.

Notes

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

Nutrition

Calories: 325kcalCarbohydrates: 36gProtein: 14gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gSodium: 177mgPotassium: 757mgFiber: 17gSugar: 5gVitamin A: 4440IUVitamin C: 82mgVitamin E: 3mgVitamin K: 25µgCalcium: 48mgIron: 4mgMagnesium: 73mgPhosphorus: 253mgSelenium: 5µgZinc: 3mg
Keyword bell pepper, lentils, salad
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Cauliflower Pasta with Pesto

Looking for a quick dish that provides a good balance of carbohydrates, protein, and calcium? This is my go to when I crave pasta, but don't want an over abundance of carbs. I love using this veggie based pasta by Veggiecraft that has only 3 ingredients (cauliflower flour, lentil flour, pea flour) and tastes great as well. My topping of choice is a pesto and I always keep some prepared pesto on hand. I used Gotham Greens Vegan Pesto, but if you are eating cheese they make that as well.
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Prep Time 6 minutes
Cook Time 6 minutes
Total Time 12 minutes
Course Dinner, Lunch
Cuisine Italian, Mediterranean
Servings 1
Calories 336 kcal

Equipment

  • 1 medium pot

Ingredients
  

  • 3/4 cup cauliflower pasta lentil flour, plea flour, cauliflower flour
  • 3 TBSP vegan pesto Gotham Greens - olive oil, basil, pine nuts, lemom juice, garlic, sea salt

Instructions
 

  • In a medium pot, bring 4 quarts of water to a rolling boil
  • Add 1/4 tsp salt to the boiling water
  • Add pasta, cook uncovered for 5-6 minutes (be careful not to overcook)
  • Stir occasionally
  • Strain, add pesto sauce, and serve

Notes

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

Nutrition

Calories: 336kcalCarbohydrates: 36gProtein: 15gFat: 15gSodium: 200mgPotassium: 519mgFiber: 4.3gSugar: 2gCalcium: 47mgIron: 4mg
Keyword pasta, pesto
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High Calcium and Omega 3 Sardine Salad
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Lemony Sardine Salad

Oily fish is a superfood and sardines are the unsung heroes of this group. They are rich in selenium and calcium and are an excellent source of omega-3's. They are high in EPA and DHA which are essential fatty acids that perform a multitude of tasks inside your body, including stopping inflammation at a cellular level, breaking down fat cells, and maintaining a healthy hormonal balance.
4.15 from 7 votes
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Prep Time 15 minutes
Cook Time 0 minutes
Total Time 20 minutes
Course Appetizer, Lunch, Salad, Snack
Cuisine Mediterranean
Servings 2
Calories 235 kcal

Equipment

  • 1 knife
  • 1 bowl

Ingredients
  

  • 1 Tbsp olive oil extra virgin
  • 1 tsp lemon zest
  • 1/4 cup lemon juice
  • 1 tsp Dijon mustard
  • 1 Tbsp capers
  • 1 Tbsp parsley - dried 2 TBSP if fresh
  • 1 Tbsp tarragon - dried 2 Tbsp if fresh
  • 2 stalks celery diced
  • 4.9 oz sardines
  • 1 dash salt to taste
  • 1 dash pepper to taste

Instructions
 

  • dice the celery
  • chop the herbs if fresh
  • Combine oil, lemon zest and juice, mustard, capers, parsley, tarragon, and celery in a bowl.
  • Gently fold in sardines and season with salt and pepper.
  • Serve on lettuce, greens or with crackers or in a sandwich

Notes

These nutrition facts are for 1 serving of your recipe.
Total servings for this recipe: 2
 
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 235kcalCarbohydrates: 6gProtein: 19gFat: 16gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 8gCholesterol: 99mgSodium: 410mgPotassium: 551mgFiber: 2gSugar: 1gVitamin A: 431IUVitamin C: 18mgVitamin D: 3µgVitamin K: 32µgCalcium: 339mgIron: 4mgMagnesium: 52mgPhosphorus: 371mgSelenium: 38µgZinc: 1mg
Keyword Gluten Free, Lemon, Osteopenia, Osteoporosis, sardines
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Watermelon, Arugula, Feta Salad

I love the flavor combination in this simple watermelon, arugula, feta, and balsamic vinaigrette salad. It is wonderfully sweet, salty, peppery, fresh and summery. The balsamic vinaigrette compliments the flavors in the salad perfectly.
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Prep Time 10 minutes
Cook Time 0 minutes
Total Time 13 minutes
Course Salad
Cuisine Mediterranean
Servings 4
Calories 160 kcal

Ingredients
  

  • 3 cups watermelon diced
  • 1/2 cup feta cheese choose a vegan feta cheese if you are dairy free
  • 6 cups arugula cut smaller if pieces are too large
  • 2 tbsp balsamic vinegar
  • 2 tbsp olive oil extra virgin
  • 1 dash sea salt
  • 1 dash black pepper
  • 6 leaves mint optional

Instructions
 

  • Wash and dry the arugula. Cut into smaller pieces if very large.
  • Chop the mint if using.
  • Make the balsamic dressing by combining balsamic vinegar, olive oil, salt and pepper.
  • Dice the watermelon.
  • Toss together arugula, watermelon, mint (if using), feta and vinaigrette.

Notes

Arugula is a leafy green with a distinctive, peppery flavor that originated in the Mediterranean regions of Morocco, Portugal and Turkey. It is also called rocket, rucola and Italian cress. Arugula is a member of the brassica, or cruciferous family. This delicious green is nutrient dense, high in both fiber and beneficial phytochemicals, which are compounds in plants that contribute to their color, taste and smell. Arugula is also full of antioxidants, which can reverse damage to your cells. Arugula is rich in calcium, but low in oxalates.
 
 
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 160kcalCarbohydrates: 12gProtein: 4gFat: 11gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 17mgSodium: 235mgPotassium: 260mgFiber: 1gSugar: 9gVitamin A: 1443IUVitamin C: 14mgVitamin D: 1µgVitamin K: 37µgCalcium: 151mgIron: 1mgMagnesium: 30mgPhosphorus: 93mgSelenium: 3µgZinc: 1mg
Keyword arugula, balsamic vinegar, feta, salad, watermelon
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Irma Jennings, INHC - Osteoporosis Patient Navigator

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