Sardine Patties

Let’s just some facts out of the way:

Sardines, are incredibly nutritious!! They are one of the most concentrated sources of Omega-3 fatty acids: EPA & DHA, which your brain and body love to have.

They are also a very rich source of Vitamin D, as well as Vitamins B-12, and also provides respectable amounts of Vitamins B-2, and B-3.

Minerals, you ask? Sardines are high in calcium, phosphorus, & potassium as well as providing iron and selenium.

In short sardines are so incredibly nutrient dense!!!

But here’s the thing if you’ve never had sardine before, they can be really intimidating, especially as an adult trying to eat new foods. The adult learner is a complex thing, whether it is learning a new concept or trying to learn to like a new food.

I have known about the nutritional benefits of sardines being an undergraduate nutrition student, circa 2006-2010 – earlier this year was when I first tried them. So you could say I was pre-contemplative for the past 12 years.

I consider myself adventurous but sardines have always been something that just seemed “unnecessary” to me. However, after listening to one of my favorite podcasts (Nutrition Genius Radio) I was reminded earlier this year that I am missing out on a really easy source of great nutrition.

Once I decided that I was missing out on sardines, I immediately started asking friends how they liked to eat them. I got responses that ranged from straight out of the can (I’m still not there yet) to on crackers with mayo.

I ultimately got inspiration from how I like to eat tuna.

I grew up catholic, and we didn’t have a ton of money, so Fridays during lent were reserved for fish, and my dad used to make these tuna cakes with saltine crackers, some eggs, and onions, and fry them up in butter.

So I made the below recipe

You can swap in canned tuna or salmon for this as well.


  • 2 cans of sardines, chopped
  • 1 egg
  • 1 large avocado
  • 1 Tbsp mustard
  • 4 Tbsp relish
  • 1/4 cup almond flour
  • 1 tbsp butter or ghee


  1. In a medium bowl, mash your avocado
  2. Mix in our chopped sardines, egg, mustard, relish, and almond meal.
  3. In a skillet heat your fat, and add patties.
  4. ** I used a #12 scoop and cooked each one for about 4-5 minutes on each side.

You can also leave out the egg and almond flour and eat this as a dip on whole wheat crackers or toast.

Neither one is really beautiful, however they both serve the purpose of masking the intimidating texture of sardines. Also, both legitimately tasted really good.!

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