If you’re looking for a tasty and heart-healthy dish, these sardine cakes are a fantastic option! Packed with omega-3 fatty acids, sardines are a great choice for managing triglyceride levels, and reducing inflammation.
Check out this comprehensive educational video (by me) about how to lower your triglycerides fast!
Why Sardines?
Sardines are excellent addition to any diet. As a heart dietitian I often recommend them because of their rich omega 3 fatty acids that can not only benefit heart health but brain health too. In fact, research also suggests that consuming adequate omega 3s may reduce the risk of depression and cognitive decline.
Other cold water fatty fish like salmon, also offers omega 3 fatty acids, but sardines has an advantage over thee larger fish. They have lower mercury levels due to their short lifespan, and they are less expensive.
When working with clients I often prioritize eating adequate protein at meals for satiety and weight management, and sardines provide a substantial amount of protein. Not to mention they are packed vitamin D, calcium, and vitamin B12.
Ingredients In These Mediterranean Style Sardines Cakes
Sardines
Sardines are the star of this recipe as discussed above. Sardines are usually found canned or frozen. I prefer canned sardines because they are convenient and inexpensive.
When purchasing canned sardines choose ones that are packed in olive oil or water. When possible, you want to avoid the ones packed in omega 6 rich fats like soybean oil, which may promote inflammation.
Some canned sardines have flavors like garlic, chili, and herbs. I used plain sardines packed in olive oil here because I knew I was adding flavor with other ingredients.
Potatoes
I like adding potatoes for a creamy texture and they help bind the sardine fish cakes together. Potatoes are a good source of potassium, which can help manage blood pressure, making them a great choice for heart health.
Olive Oil
Olive oil is a staple of Mediterranean diet and is well-known for its heart-healthy properties. It is rich in monounsaturated fats, which can help reduce bad cholesterol levels in the blood. Using olive oil to cook the sardine cakes enhances their flavor while contributing to a healthy diet.
Garlic and Shallots
Garlic and shallots add depth and complexity to the flavor of the sardine fish cakes. Both ingredients are known for their potential health benefits, including supporting heart health by helping to unclog arteries and manage blood pressure.
Portobello Mushrooms
Portobello mushrooms bring a savory, umami flavor to the dish, enhancing its overall taste.
Parsley
Parsley is a fresh and vibrant herb that complements the flavors of sardines and potatoes. It’s a great source of vitamins A, C, and K, and its antioxidants can contribute to heart health by reducing inflammation.
Paprika
A touch of paprika adds a subtle warmth and color to the sardine cakes. This spice not only enhances the dish’s flavor but also offers antioxidant properties that can support overall health.
Low-Cholesterol Tartar Sauce
To accompany the sardine cakes, a low-cholesterol tartar sauce made with low-fat yogurt, dill pickles, green onion, garlic, lemon juice, and parsley provides a tangy and refreshing contrast. This sauce is a healthier alternative to traditional tartar sauce, making it perfect for heart-conscious eating.
Watch How To Make Sardine Cakes
Watch this quick video to see how this dish comes together.
These are the steps:
Other Sardine Recipes
I really encourage you to start incorporating sardines into your heart healthy diet to reap their benefits. Here are some other fantastic sardine recipes to try!
A Sardine Omelet That’s Packed With Protein
Final Thoughts
These sardine cakes are not only delicious but also packed with nutrients that support heart health. I hope you enjoy making and eating these sardine fish cakes as much as I do. They’re a simple and flavorful way to incorporate heart-healthy ingredients into your diet. Happy cooking!
And if you LOVE this satisfying recipe and are interested in other heart-healthy recipes, subscribe to my YouTube channel. I’d love to have you follow along to learn even more heart-healthy recipe ideas from yours truly! Click here to subscribe @theheartdietitian
Sardine Cakes (Delicious & Heart Healthy)
Equipment
- 1 Baking sheet
- 1 Frying Pan
Ingredients
For the mixture:
- 500 grams potatoes
- 180 grams tinned sardines low sodium
- 1 egg
- 1/4 tsp paprika
For the sauté
- 2 cloves garlic minced
- 1 shallot diced
- 3 portobello mushrooms chopped
- 1 bunch parsley finely chipped
- 2 tsp olive oil
For the coating
- 25 grams all purpose flour
- 25 grams breadcrumbs
For the low cholesterol tartar sauce
- 200 g low fat yogurt
- 3 tbsp dill pickles
- 1 green onion
- 1/2 clove garlic
- 1/2 tbsp lemon juice
Instructions
- Boil the potatoes until they are tender, then strain and let them sit for about 5 minutes. In a large bowl, combine the potatoes, sardines, sautéed ingredients, and paprika. Mix everything well.
- Spread the mixture out on a plate and refrigerate for 30 minutes to an hour. This helps the flavors meld together and makes shaping the cakes easier.
- Preheat oven to 350°F (175°C)
- Shape the chilled mixture into equal pieces, about 1-1.5 cm thick. Coat each cake in flour, then dip them in the egg mixture, and finally cover them with breadcrumbs. Set the coated cakes on a tray.
- To sear the cakes, heat some olive oil in a pan and cook them until golden brown. Then, place them in the oven at 350°F (175°C) for about 10 minutes to crisp up. Alternatively, you can use an air fryer set to medium-high for approximately 10 minutes or until they are golden brown.
- Serve the Sardine Cakes with a squeeze of lemon juice on top for added flavor. Pair them with a low-cholesterol tartar sauce made by mixing low-fat yogurt, chopped gherkins or dill pickles, green onion, minced garlic, lemon juice, and seasonings.