Not a sardine lover? Join the club! I created this recipe for crispy sardine cakes just for you (and me) so we’d have a more delicious and texturally pleasing way to eat these economical nutritional powerhouses! Kalamata olives and lemon zest add flavor that tones down the fishiness inherent in the sardines and a small amount of puréed yellow plantain serves as an AIP-friendly binding agent.
Why eat sardines?
Each of my nutrition clients has unique needs, but one thing that I’ve discovered to be nearly universal is that most people don’t get enough anti-inflammatory omega-3 fatty acids in their diet to balance out the pro-inflammatory omega-6 fatty acids they likely get more than enough of. Eating sardines is one easy way to remedy that because they are one of the very best natural sources of both DHA and EPA, the two most easily absorbed and beneficial of the omega-3s.
Sardines are also high in a wide range of important micronutrients, with a single can providing more than 100% of your day’s requirements or vitamin B12 and more than half the selenium and vitamin D you need. Canned sardines which include the bones are a good source of calcium and other important bone-building nutrients as well.
And finally, canned sardines are a cost effective way to add high-quality protein to your diet and have the added benefit of being shelf stable and convenient.
Why don’t people eat sardines?
I wondered that myself! It seems that everyone has an opinion on canned sardines – they either love them or they hate them. To help me better understand this, I turned to my Instagram and Facebook followers and was amazed at how many people wanted to chime in.
View this post on Instagram
Sardines. Love them? Hate them? Both? I want to know! I am working on a recipe that may make them more appealing to those who fall in the “hate them” camp… but your input would be helpful as I fine tune it. If you love sardines, how do you eat them? If you don’t, want would make them more appealing? # #sardines #nutrientdense #nutrition #nutritioncoach #nutritionaltherapypractitioner #omega3 #paleo #autoimmuneprotocol #whole30
Many people reported that they knew they were good for them, but couldn’t abide by the texture or the overly fishy taste. They’d be happy to eat them, as long as they had a recipe that blunted those two elements. And I’ll be honest… I feel the same way. I want to love sardines and eat them straight out of the can, but I find it hard to do that. So I made this recipe for people like me!
Which sardines should I buy?
My favorite company for canned fish of all kinds is Wild Planet because of their commitment both to sustainability and wellness and I know that none of their cans have any added ingredients that are not AIP-compliant. You may be able to find them at your local grocery store, or you can order them through ShopAIP.
AIP Sardine Cakes Recipe
- Drain sardines and place in a bowl. Mash with a fork.
- Add parsley, olives, lemon zest and juice, and mashed plantain. Use fork to combine well.
- Use your hands to shape into 4 equal size patties and set on a plate.
- Heat olive oil in a large skillet over medium heat.
- When oil is hot, very carefully place the patties in the pan and allow to cook without disturbing until browned and crispy on the bottom, then very carefully flip each patty so they can get equally brown and crispy on the other side. This should take about 5-7 minutes, but this depends very much on exactly how hot your oil is and the pan you are using. Don't allow them to burn, but do allow them to cook on each side long enough to get very crispy and heated through.
- Remove from pan and serve on top of a bed of lettuce, garnished with additional fresh parsley, and with a wedge of lemon to squeeze over top.
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