Most people overlook sardines, but they’re one of my favorite superfoods. They’re rich in omega-3s, protein, and key minerals, yet low on the food chain—making them both clean and sustainable. This recipe transforms simple canned sardines into golden, crispy cakes with a bright avocado-broccoli salad. A sesame-Dijon dressing ties it all together, proving that something quick, affordable, and deeply nourishing can also be delicious.
Herbed Sardine Cakes with Avocado-Broccoli Salad
4
Prep time:
15 min, + 30 min to chill
Cook time:
45 min
Ingredients for the Sardine Cakes
- 1 tablespoon avocado oil
- 3 (4.4-ounce) canned sardines, in water
- ½ cup white onion, finely diced
- 3 tablespoons green onion, finely chopped
- 1 tablespoon fresh ginger, peeled and grated
- ¼ teaspoon smoked paprika
- ¼ cup fresh basil, finely chopped, loosely packed
- ¼ cup fresh cilantro, finely chopped, loosely packed
- ¼ teaspoon ground pepper
- 1 teaspoon sea salt
- 2 teaspoons Dijon mustard
- ½ teaspoon apple cider vinegar
- 2 eggs
- ¾ cup almond meal
Ingredients for the Avocado Broccoli Salad
- 2 large heads broccoli, chopped into small florets (6 heaping cups)
- ¼ cup lemon juice
- 1 tablespoon garlic powder
- 1 teaspoon Dijon
- ¼ cup chopped cilantro, loosely packed
- 1 teaspoon ground pepper
- 3 tablespoons toasted sesame oil
- 2 teaspoons ume plum vinegar
- 3 tablespoons green onions, chopped
- 2 avocados, chopped
- 1 tablespoon sesame seeds
Method
Step 1
Preheat oven to 375° F. Cover two baking sheets in parchment paper and grease with avocado oil.
Step 2
Strain water from sardines, then mash with a fork in a large mixing bowl.
Step 3
Add the white onion, green onion, ginger, smoked paprika, basil, cilantro, ground pepper, sea salt, Dijon, and apple cider vinegar to the sardines and mix well.
Step 4
Beat the eggs in a separate bowl, then add eggs and almond flour to the fish mixture and mix together.
Step 5
Shape into 8 patties. Place on a parchment-lined plate, cover, and refrigerate for at least 30 minutes.
Step 6
While sardine cakes chill, toss broccoli with lemon juice and garlic powder. Let sit for 10 minutes.
Step 7
Place sardine cakes onto one of the oiled sheets, evenly spaced.
Step 8
Pour the broccoli onto the other prepared baking sheet. Try to make sure each floret has space.
Step 9
Bake sardine cakes for 20 minutes on top rack of oven, then flip the cakes, move tray to bottom rack, and insert broccoli on top rack. Bake both for another 20 to 25 minutes, until cakes are golden brown and broccoli can be pierced easily with a fork.
Step 10
While sardine cakes and broccoli are cooking, make dressing: In a mixing bowl, mix Dijon, cilantro, pepper, toasted sesame oil, ume plum vinegar, and green onion. Add chopped avocado and black sesame seeds to dressing and stir gently to coat.
Step 11
When sardine cakes and broccoli are done, let fish cakes cool and toss broccoli in salad dressing. Then divide among four plates and serve.
Nutritional Analysis Per Serving:
Calories: 262 Total Fat: 17g, Saturated Fat: 3g, Cholesterol: 180mg, Fiber: 5g, Protein: 8g, Carbohydrates: 25g, Sodium: 950mg, Sugars: 3g, Net Carbs: 20g
We’re grateful for our sponsor
What has always stood out to me about fatty15 is how it delivers on both research and how I feel every day. I’ve made it a trusted part of my own routine because the results speak for themselves — 70% of customers report benefits within 16 weeks, and 99% say it has become part of their daily lives. That kind of consistency is rare in the supplement world.
The recognition fatty15 has earned is well deserved. It was recently named the #1 fastest-growing supplement company in America on the Inc. 5000 list, and it holds a remarkable 9.63 TrustScore, one of the highest in the industry. Behind those accolades is real science: fatty15 is made with pure C15:0, a healthy fat studied in more than 100 peer-reviewed papers, and every batch is carefully tested for quality and purity.
If you’ve been thinking about making fatty15 part of your daily routine, now’s a great time. You can save 15% on the 90-day Starter Kit with code HYMAN.
The recognition fatty15 has earned is well deserved. It was recently named the #1 fastest-growing supplement company in America on the Inc. 5000 list, and it holds a remarkable 9.63 TrustScore, one of the highest in the industry. Behind those accolades is real science: fatty15 is made with pure C15:0, a healthy fat studied in more than 100 peer-reviewed papers, and every batch is carefully tested for quality and purity.
If you’ve been thinking about making fatty15 part of your daily routine, now’s a great time. You can save 15% on the 90-day Starter Kit with code HYMAN.
