Sardine Superfood Patties (Edit recipe)

These patties don’t taste fishy (and don’t smell too fishy, so they’re work lunch-friendly!), are packed with flavor and nutritional benefits, and come together in no time at all. Bonus points because they’re so easily customizable based on what you already have at home! This recipe was photographed by fellow FoodSocial Featured Creator, Shivangi Rao from Raody Recipes.

20 minutes

15 minutes to 20 minutes

Difficulty:

Intermediate

Show nutritional information

This is our estimate based on online research.
Calories:	103
Fat:	8 g
Carbohydrates:	6 g
Protein:	2 g
Cholesterol:	0 g
Sodium:	0 mg
Fiber:	0 g
Sugars:	0 g
Calculated for total recipe.

by Pooja Parikh

View original recipe

Serves: 3-5

Ingredients

2 cups Butternut Squash, cubed
2 canned Sardines, 2 tins (for best results, use Wild Planet sardines in olive oil with lemon)
1 Tbsp Extra Virgin Olive Oil, from sardine tin
2 Tbsp Primal Palate French Onion Seasoning Mix
2 Tbsp Hemp Hearts, (optional, omit for AIP)
.25 cup Tapioca Starch
1 Egg, (or 1 TB gelatin for AIP)
Extra Virgin Olive Oil, for pan-frying (or avocado oil, ghee, or coconut oil)

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Process

Note, these instructions are written assuming the standard serving size, since you have modified the number of servings, these steps may need to be modified for best results

Add butternut squash to a medium-sized pot with enough water to fully submerge the squash, then boil on medium-high heat until the squash is soft, about 15 minutes.
Drain the water and carefully mash the butternut squash.
Combine all ingredients (except the oil to be used for pan-frying) and use your hands to mix well until fully combined.
Be sure to only use 1 TB oil from the sardine tin--you don't want to dump in the entire tin with the oil.
Form into patties that are about 2 inches in diameter. You should have about 12 patties.
Heat a skillet on medium heat, and add 1 TB fat/oil of choice. Carefully pan-fry patties for about 3-4 minutes per side or until browned on both sides.
Cook in batches, careful not to crowd the pan. You want them to get nice and crispy, and crowding the pan will prevent that! I recommend cooking 4 at a time, and adding 1 TB fat for each new batch.
Serve with a dipping sauce, aioli, ketchup, or just enjoy on its own.

Notes

Butternut squash can easily be replaced with mashed sweet potato or even 1 15oz can pumpkin puree. Any of these options work well! // If you use sardines stored in water, then drain them and add 1 TB lemon juice + 1 TB olive oil to the patty mixture. // If you use sardines stored in olive oil (without lemon), then add 1 TB lemon juice to the mix. // Play around with the seasoning, but make sure your seasoning blend already has salt added! These would be fabulous with Everything but the Bagel seasoning, an Adobo seasoning, seasoning salt, Italian seasoning, pretty much any blend will give it new life! // Tapioca flour can easily be replaced with arrowroot powder or cassava flour; however, I wouldn’t recommend using almond flour or coconut flour here. // Patties can be refrigerated for 5-7 days or frozen for up to 3 months. // To reheat, you can microwave, pan-fry, heat in a toaster or oven, or (my favorite) reheat in an air fryer.