While sardines are impressively nutritious, most people don’t like their stronger fish taste, especially when they come in a tin. In today’s recipe, I will show you how to make Canned Sardine Fishcakes, which is one of my favourite ways to enjoy this fish. This recipe is gluten-free, Whole30 and Paleo-friendly.

Ah, sardines! Just like with the nutritious liver, you know you should eat more of them but it’s hard to enjoy this fish compared to a more subtle tasting salmon or cod. Personally, I don’t mind the strong flavour but I do have a few tricks up my sleeve for how to eat them, such as in my forshmak sardine dip salad or paired with a citrus zucchini salad.

Today’s fishcakes are another example of how you could potentially enjoy canned sardines specifically. I have to point out that fresh sardines, grilled and sprinkled with salt and parsley are TOTALLy different to their tinned brothers and sisters. So, the recipe here is for tinned fish as that’s the one most people avoid due to the stronger flavour (and all those little bones).

Benefits Of Sardines

Before you turn your nose on this recipe, consider (just for a second) just how nutrient-dense sardines are. They are packed with vitamins and minerals such as B12, zinc, selenium and calcium,  and are super high in omega-3 fatty acids and protein.

Plus, they are super sustainable and low in mercury compared to bigger fish. They are some of the best foods to eat to support your mitochondrial health (your cells), to fight inflammation, and to support bone density.

How To Make Sardine Fishcakes

These sardine fishcakes are made with white potato, onions and carrots and just a touch of paleo-friendly flour such as cassava or tapioca. There is an egg inside as well, but you could potentially get away without it.

I personally eat white potato and it’s widely eaten within the paleo and real food community (it’s Whole30 approved!), but you are welcome to use sweet potato instead. I often make fishcakes with sweet potatoes.

Try This Next Sheet Pan Salmon & Green Vegetables With Herb Garlic Sauce

White potato is full of starch (the good kind, actually) and gives these patties a lovely, soft texture and helps to cut down that fishy flavour. Another thing that lifts these fishcakes to a pleasant sphere is the garlic aioli and lemony salad served on the side.

You can easily whip up both while the fishcakes are frying. All in all, it’s a very nutritious dinner or lunch! I sure hope you give these guys a go and maybe…just maybe…you too can start to enjoy sardines.

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1. Place potato in a pot and cover with cold water, add half a teaspoon of salt. Bring to a boil, then cook for 15 minutes until soft. Strain and transfer the cooked potato to a mixing bowl, mash it roughly and allow to cool down.
2. In the meantime, saute the onion and carrots in a tablespoon of olive oil for 2 minutes, until softened. Transfer to the potatoes and cool all vegetables for 15-20 minutes.
3. Add the rest of the fishcake ingredients, except for the flour, and mash together really well. Finally, add the flour and mix through.
4. Shape the mixture into small patties and arrange on a plate or a tray. You can store these in the fridge overnight covered with some Clingfilm or you can cook them right away.
5. Heat a few tablespoons of coconut oil or macadamia oil (or ghee) in a frying pan over medium-high heat. Add the fishcakes and cook for 4-5 minutes each side, until golden brown crust forms.
6. While the fishcakes are cooking, combine the aioli ingredients in a bowl and mix well. Toss the salad with the lemon juice, olive oil, salt and pepper and set aside.
7. Serve the fishcakes with a dollop of aioli and salad on the side. Enjoy!

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Sheet Pan Salmon & Green Vegetables With Herb Garlic Sauce

This healthy and nutritious sheet pan baked salmon with herb & garlic sauce and green vegetables is quick and easy and suitable for paleo, keto, whole30 and AIP diets.

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Not sure if you’ve noticed, but I’ve been obsessed with quick and easy sheet pan meals recently. You might have tried my chorizo, chicken and asparagus bake, this quick and easy baked spiced cod with Brussels sprouts, my mushroom with balsamic chicken and onions, or my Italian sheet pan baked eggs. Today, I’m giving you a nutritious, delicious, super food packed meal of baked salmon with zesty herb and garlic sauce and green vegetables.

This sheet pan meal ticks so many boxes: paleo, keto, AIP and Whole30 friendly, it’s a perfect meal for anyone doing a reset. It has loads of green veggies, it has omega-3s rich fish, it’s quick and easy, and most importantly, it’s full of flavour.

 

Cook’s notes

I am using salmon fillets because I love oily fish and my partner really likes this particular type of fish. You can use any other part of salmon, like salmon steaks which are cheaper, or any other fish that suits your budget and location.

You can also make this with prawns or chicken instead of fish. For prawns, start baking the vegetables earlier and add the prawns in the last 5 minutes as they don’t need much time to cook. For chicken, it’s the other way around. Slice the chicken fillets into thinner strips and bake for 5 minutes before adding the vegetables, then cook for 15 more minutes together, so a total of 20 minutes for thin strips of chicken.

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Description

This healthy and nutritious sheet pan baked salmon with herb & garlic sauce and green vegetables is quick and easy and suitable for paleo, keto, whole30 and AIP diets.

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For the sauce

For the rest

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1. Preheat the oven to 200 C / 400 F.
2. Mix together the sauce in a small bowl and set aside.
3. Grease a large sheet pan or flat-ish baking tray with about a tablespoon of olive oil and place the salmon fillets in the middle, leaving about an inch of space in between. Spread even amounts of the sauce over the top of each salmon fillet.
4. Scatter the green vegetables around and in between the fillets, overlapping each other is fine. Drizzle the vegetables lightly with olive oil (about 2 tablespoons) and the juice of half of the remaining lemon. Sprinkle with a few pinches of sea salt and pepper.
5. Place the tray in the oven for 15 minutes, rotating halfway if your oven is slightly uneven in temperature (like mine).
6. Serve while hot with any additional vegetables, salads, or starchy carbs, if you needed.

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Nutrition

• Serving Size:
• Calories: 403
• Sugar: 4.4 g
• Sodium: 458.2 mg
• Fat: 22.2 g
• Saturated Fat: 3.4 g
• Carbohydrates: 14.8 g
• Fiber: 5.5 g
• Protein: 41.7 g
• Cholesterol: 82.9 mg

Keywords: Salmon, Sheet Pan, Dinner, Asparagus, Sprouts, Healthy, Gluten-Free, Low-Carb, Keto

 

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