If you’re a fan of sardines and looking for a new way to incorporate them into your diet, these lemon-scented fishcakes are sure to satisfy. They’re tender on the inside and crispy on the outside. And for the timid, the strong “fishy” taste of canned sardines is subdued, especially when the patties are adorned with a vibrant tomato-red pepper sauce. You can store formed uncooked fishcakes in the fridge overnight. If needed, quick-cook oats can be used as a substitute for bread crumbs.
Protein power: With up to 24 g of protein in a can, inexpensive sardines are a great way to get enough of this macronutrient for less cost. They’re also one of the few items at the supermarket that can be considered an excellent source of vitamin D. And if you use the fish canned with their softened bones, there’s a bonus of bone-benefitting calcium.
A better catch
At most grocers, you can reel in canned sardines (and other tinned fish) from brands that are better environmental stewards employing more sustainable fishing practices, such as greatly limiting bycatch.
Lemony Sweet Potato Fishcakes with Red Sauce
Ingredients
- 2 cups (500 mL) peeled, cooked, and cubed sweet potato
- 3 - 3.75 oz (106 g) cans sardines, drained
- 1 organic egg, lightly beaten
- 1/2 cup (125 mL) bread crumbs
- 1/2 cup (125 mL) chopped red onion
- 1 lemon, zested and juiced
- 1 Tbsp (15 mL) fresh thyme
- 1/4 tsp (1 mL) salt
- 1 Tbsp (15 mL) grapeseed oil or avocado oil
- 1/3 cup (80 mL) dry-packed sun-dried tomatoes
- 1/2 cup (125 mL) roasted red pepper
- 1 garlic clove, peeled and chopped
- 1/4 tsp (1 mL) dried red pepper flakes
Nutrition
Per serving:
- calories339
- protein22 g
- total fat14 g
- sat. fat2 g
- total carbohydrates31 g
- sugars2 g
- fibre4 g
- sodium664 mg
Directions
01
In large bowl, mash together sweet potato and sardines. Stir in egg, bread crumbs, red onion, lemon zest, lemon juice, thyme, and salt. Shape mixture into 4 patties.
02
In frying pan over medium-high, heat oil. Add fishcakes and cook for 4 to 5 minutes on each side, until golden brown crust forms.
03
To make sauce, in blender container, place sun-dried tomatoes and 1/2 cup (125 mL) boiled water and let tomatoes soak for at least 15 minutes. Add roasted red pepper, garlic, and red pepper flakes to blender container and blend until smooth.
04
Serve fishcakes topped with red pepper sauce.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
