Friday, October 14, 2016

SARDINE FISH CAKES

sardine-fish-cakes-pin

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.



  • 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

Steps

  1. Roughly dice your potatoes into medium sized chunks and set them to boil in water until soft (this should take around 10 – 15 minutes)
  2. In the meantime, finely chop the shallots, red chilli and fresh coriander and set aside
  3. 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
  4. 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!
  5. Add the mashed potato to your sardines and combine well, before cracking in your free range 
  6. egg and adding the shallots, red chilli, coriander + your chilli powder, salt and pepper
  7. 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.
  8. 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
  9. Serve! These sardine fish cakes are lovely served with a squeeze of fresh lime and a light side salad. Enjoy ðŸ™‚


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