Sardines are amazingly good for you. They contain heaps of omega 3s (healthy fats), calcium, Vitamin D, Vitamin E, selenium, iron, B12, magnesium, potassium, zinc and protein. They contain no carbohydrates or sugars.
All sea foods contain toxic metals from our polluted oceans. However, as sardines are such a small fish, they do not eat other fish and accumulate their mercury. They eat large quantities of phytoplankton (microscopic plants), and therefore have very low levels of mercury. It is absolutely worth adding in sardines to your regular diet, three to four times per week depending on your body size.
Sari’s Sardine Patties
1 onion, chopped
2 sweet potatoes, boiled and mashed
2 cans (110g each) of sardines, drained and mashed with fork
2 spring onions, chopped (optional)
2 cloves crushed garlic
3/4 cup brown rice flour
- Heat butter in frying pan and cook onion until soft. Cool slightly.
- Combine onion, mashed sweet potato, mashed sardines, garlic, spring onions and flour.
- When mixture is cold, divide into patties.
- Cover patties and place in fridge for 30 minutes.
- Heat butter in frying pan and cook patties until golden.
Serve with yoghurt if desired.
For a printable PDF version: Sari’s Sardine Pattie recipe