These Chia Fish Cakes are a quick, easy and palatable way to get the nutritional benefits of a particular fish that many people hate...sardines. Before you go "ugh, disgusting" and swiftly hit the back button, I encourage you to give these a chance. My boyfriend (and taste tester) has a severe dislike of sardines but loves these - even after I told him that the 'mystery' fish was sardines.
Sardines are high in protein, omega-3 fatty acids, calcium, iron and very low in mercury, which makes them one of the best fish to eat. The chia seeds provide a crispy crunch and they are deliciously salty, so perfect with some avocado spread on top. They would also go nicely with some poached eggs for a protein-packed breakfast.
- 190g sardines, drained (about 5 large fillets) *
- 2 eggs, lightly beaten
- 2 tsp coconut flour
- 1 tbsp chia seeds
- Black pepper
- Coconut oil or butter for frying
preparation
1. Place the drained sardines in a bowl and mash well with a fork. Sometimes it's the 'insides' of sardines that puts people off, but once they are mashed, you won't notice them.
2. Stir through the eggs, coconut flour, chia seeds and some cracked black pepper until everything is well combined. Leave the mixture to sit for about 5 minutes so that the chia seeds absorb any excess moisture and thicken the mixture. If the mixture is still too runny, add a little more coconut flour and/or chia seeds.
3. Heat a little coconut oil or butter in a pan over a medium heat. Form the mixture into patty shapes with your hands (they will feel slightly wet) and place in the pan. Fry on both sides until lightly golden. You may need to do this in a couple of batches.
Makes 6 cakes.
* It's best to get sardines that are canned or bottled in olive oil (rather than vegetable/seed oils, which I avoid for the reasons discussed here). Check the ingredients list - sometimes the labelling states 'in olive oil' but when you read the ingredients list you see that it's actually a blend of olive oil and vegetable or seed oils.
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