Love ’em or hate ’em but sardines are really good for you! Full of anti-inflammatory omega-3 fatty acids, protein and minerals, this little fish is not as kind to the palate as salmon or snapper but with a few little disguises and additions it can hold its own in the culinary world.
Making sardines and potato fritters is a great way to get more sardines in your diet, especially as you will be getting the nutritional benefits of white potato, carrots and egg at the same time. Serve with a fresh, raw salad and you have a complete meal that’s as good for breakfast and lunch as it is for dinner.
- 1 medium white potato, peeled and grated
- ½ medium carrot, peeled and grated
- 120 grams tinned sardines (bones and all)
- 2 tbsp diced green onion/scallions
- ¼ cup grated Parmesan or Pecorino cheese (omit if avoiding all dairy)
- ½ tsp sea salt
- Pinch of black pepper
- 1 egg
- Ghee or coconut oil for cooking
- Green spinach or rocket
- Cherry tomatoes
- Sliced gherkins
- Mayonnaise to serve with (look for free-range mayo made with olive oil or sunflower oil, avoid soybean and canola oil as much as possible and best make your own using macadamia oil or light olive oil)
- Combine all ingredients in a bowl and mash together with a fork. Heat frying pan over high heat and melt a dollop of ghee or coconut oil. Bring the heat down to medium. Scoop ⅓ cup of the mixture and gently place in the frying pan, flatten with a spatula. Continue with the rest of the mixture. Cook over medium-low heat for five minutes on each side, until golden brown and crispy.
Calories per serving: 350 Carbohydrates per serving: 16g Fat per serving: 20g Protein per serving: 12g Dietary fiber: 24g Rich in: Vitamin A, Vitamin B-12,Vitamin D, Calcium, Phosphorus, Selenium.