Sardine Fish Cakes (Gluten-Free)
This recipe provides a delicious way to enjoy sardines, which are rich in anti-inflammatory omega-3 fatty acids. Because the bones are soft enough to eat, these fish cakes are also a good source of calcium for healthy bones. And sardines are low on the food chain, so they are environmentally friendly, as well as much less likely to contain environmental contaminants.
- 2 (3.75 oz) tins sardines (see note)
- 2 tbsp Dijon mustard
- ¼ cup capers, drained
- ½ cup oat flour
- 2 lg eggs
- 2 tbsp fresh dill (optional, but delicious)
- 2 tbsp avocado (or olive) oil
In a medium bowl, combine the sardines (along with water from tin), mustard, capers, oat flour, eggs, and fresh dill.
Add oil to heavy skillet and heat gently until few drops of water sizzle. Spoon sardine mixture into heated skillet, making 4 medium-size patties. Cook gently, being careful not to burn the fish cakes. When cooked to golden brown on one side, flip over to cook the other side.
When lightly browned on both sides, remove from heat and drain on paper towels to remove extra oil. Serve warm. Leftover fish cakes can be stored covered in refrigerator for a couple of days, or frozen for later use.
Makes 4 generous fish cakes. Each fish cake provides about 175 calories, 13g protein, 12g fat (2g sat), 155 mg cholesterol, 4g carbohydrate (including 0g sugar, 1g fiber), 145 mg calcium, 30 mg magnesium, 425 mg sodium, 240 mg potassium.
NOTE: You can substitute 1 7.5-oz can of canned salmon for the sardines.