Sardine and Black Olive Fish Cakes

This recipe is quickly becoming a favourite in my household. The ingredients provide essential nutrients and the method is so simple, you have no reason not to try them! Due to the minimal prep, I often cook extra fish cakes and save a couple for lunch the next day; throw some avocado, greens and a lemon wedge into a Tupperware box and I can guarantee you a tasty lunch that will keep you satiated at work or on the go. A far superior bite to that sandwich and muffin you might grab in your lunch break; convenience is no longer an excuse!

Sardine and black olive fish cakes

Makes 4 fish cakes

Approximate nutrition per fish cake: 427kcal / 34.6g fat / 11.3g saturated fat / 6.1g total carbs / 1.9g fibre / 4.2g net carbs / 22.7g protein.

Ingredients:

  • 4 cans of whole sardines in olive oil, drained
  • 2 organic, pastured eggs
  • 8-10 black olives, pitted and finely chopped
  • 3 tablespoons of rosemary, finely chopped
  • 4 teaspoons sweet rice flour
  • Zest of 2 lemons
  • 2 tablespoons lemon juice
  • Pinch of sea salt
  • 3 tablespoons and 4 teaspoons grass fed ghee, butter or extra virgin coconut oil
  • Lemon wedges to serve

Method:

  1. Preheat the oven to 180° C / 350° F.
  2. Place a sheet of baking parchment onto a plate and set aside.
  3. Crack the eggs into a food processor and blend along with the lemon juice until combined.
  4. Add 2 cans of sardines to the mixture and blitz until the mixture resembles pâté.
  5. Fold in the other 2 cans of sardines, sweet rice flour, lemon zest, rosemary and black olives.
  6. Divide the mixture into four, shape into fish cakes, and place onto the baking parchment.
  7. Leave to rest and firm up in the fridge for at least an hour.
  8. Melt 3 tablespoons of the ghee in a frying pan on a medium heat.
  9. When hot enough, place the fish cakes into the pan. They should start to sizzle, sealing in the flavour.
  10. Cook the fishcakes for 2 ½ minutes on each side, flipping once.
  11. Transfer the fish cakes onto a baking tray and place in the oven until hot throughout, approximately 10 minutes.
  12. Serve with a lemon wedge and a teaspoon of ghee on each fish cake.

G.

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