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
- 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
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