Here’s another dish I tried for my nutrition class project of trying 5 new, whole foods…sardines! Don’t run away!! These were actually really good! Sardines definitely have a bad reputation, but they’re a nutritional powerhouse and are a good sustainable fish. Sardines are high in vitamin B12 (especially important for people who don’t eat meat), omega-3 fatty acids (these are the good fats that we need more of), protein, phosphorus, vitamin D, and calcium. All that good stuff and they’re pretty low in calories too! So why are we so afraid of some little fishes?
Ok, I have to admit there is something weird about the cans that they come in…not sure why they don’t come in a normal tuna-style can, and they’re really unappetizing looking when you open the can, but it’s not exactly like canned tuna’s a looker, right? So once you get past those aversions you can focus on this tasty recipe. These were quite simple to prepare and I even served them to my aunt and uncle who stopped by unexpectedly for dinner and they liked them too. The panko provides a nice crispy exterior, and the potato pairs nicely with the slight fishy taste. Adding herbs helps keep these cakes tasting fresh. I forgot to make some, but this would be great with a tartar sauce. On their own they’re the perfect accompaniment to a salad or a bowl of soup. I’ll definitely make these again and look forward to trying variations on these so I can up my fish intake. After all, it’s recommended that adults get 2 servings of fatty fish per week. What’s your favorite way of serving fish?
Makes about 8 small patties
Adapted from The Professional Palate
- 1 medium red potato
- 2 cans (about 4oz each) skinless, boneless, sardines in water, drained
- 2 shallots, minced
- 2 Tbsp dried dill (use 4 Tbsp fresh if you have it)
- 2 large eggs
- 1/2 tsp kosher salt
- 1/2 tsp freshly ground pepper
- panko (about 1/2 cup)
- canola oil for frying
Boil the potato for about 10-15 minutes, or until fork tender. Let cool and then chop finely.
In a bowl, combine sardines, shallots, dill, eggs, salt and pepper, mix well. Add potato and mix well. Form into about 8 patties, then dredge each patty in panko crumbs.
Pour oil into a pan, until the bottom is covered, and heat over medium heat. Add cakes to the skillet (in batches if necessary) for about 2-3 minutes per side, or until heated through and golden on the outside. Serve immediately.