Sardines don’t usually conjure up images of delicious meals and people scrambling for seconds – and I get that, I really do. Sardines still kinda make me gag a little. It’s not the taste, as I think they are quite yummy – I think it’s just the idea of eating the whole fish, bones and all. I know, I know, that’s why they are so good for you! And this is why I have pledged to start eating more of them (and with that pledge, my family also gets to start eating them too!).
So .. for lunch today – I peeled back the lid on the tin – stuck my fork in and had a taste. Not bad …. but, I wanted to prepare them somehow, so I wasn’t thinking about all those little bones in my mouth! I tipped them into a bowl and mashed them. Then I started adding things. And this deliciousness is what eventuated. Yay!
Chris came in as I was sitting down eating – I hadn’t prepared anything for him as I could feel the frying pan was still hot from whatever he had made himself for lunch. Turns out, it was 2 strips of bacon and halloumi and he was still hungry! He had a few bites of these and loved them. I was nice and shared my sweet potato fries – but the patties were all mine! He had to crack open some chilli infused sardines and eat them straight from the tin. Lucky he’s not fussy! lol.
Not only is this tiny, oily, silvery fish cheap, easy to prepare, and full of goodness, like omega-3 fatty acids and calcium, it’s also one of the most sustainable fish around. See below for sardine nutrient info (in case you need ‘real’ reasons to start eating these little guys) 😛
So – here’s to the first of many (hopefully) sardine-based recipes from the MiMFiT kitchen! 🙂
- 1 Tin Sardines (105g or thereabouts)
- 1 egg
- ¼ cup almond flour
- 2 tsp garlic powder
- 1 Tbsp yeast flakes
- ¼ cup mozzarella, grated
- A few Tbsp. chopped parsley (optional)
- Pepper to taste
- Chilli flakes (optional)
- Butter or coconut oil for frying
1. Preheat a medium sized frying pan over medium – high heat.
2. Melt the butter/oil (the pan is ready when the oil ‘spits’ when you drop a test bit in)
3. In a medium sized bowl, mash the sardines and add all ingredients.
4. Mix until well combined.
5. Dollop mixture into frying pan and form into 2 patties.
6. Fry until golden brown on the bottom, flip and cook the other side.
Serve with a salad, or veggies. This time I had mine with avocado and sweet potato fried (and lots of butter!). I also topped them with slices of spring onion. Some might think they would go nicely with some hot sauce too. 🙂 Be creative and let me know what you come up with!
SARDINE NUTRITIONAL FACTS:
- 190 calories
- 23 grams of protein
- 11 grams of fat
- 338% vitamin B12
- 87% selenium
- 64% phosphorus
- 61% omega-3 fats
- 44% vitamin D
- 35% calcium
- 30% vitamin B3
- 24% iodine
- 19% copper
- 16% choline
Per 100g sardines contain: