High-Protein Sardine Fishcakes
Background
These high-protein sardine fishcakes are light, flavourful and incredibly satisfying. Made with sardines, eggs and edamame beans, they’re a great option for anyone following a low-carb, gluten-free or bone-healthy diet. The Japanese-inspired seasoning - soy sauce, mirin, and rice vinegar- gives these fishcakes a delicate umami flavour that makes them very tasty. Enjoy them warm or cold with a crisp salad, or make smaller versions for snacks, lunchboxes, picnics etc. Each serving is rich in omega-3s, calcium and protein to help support strong bones and muscles.
Ingredients
- 3 eggs
- 3 Tbsp chickpea flour (gram flour)
- ½ tin sardines in spring water (drained)
- ½ cup edamame beans (fresh or thawed if frozen)
- 2 tsp soy sauce
- 1 tsp sesame oil (optional)
- ½ tsp rice vinegar
- ½ tsp mirin
- 4 spring onions, chopped
Instructions
- Preheat the oven (or air fryer) to 180°C.
- Whisk the eggs in a medium mixing bowl.
- Add the sardines and mash lightly with a fork - you want a slightly chunky texture.
- Stir in the soy sauce, mirin, sesame oil (if used) and rice vinegar.
- Sift in the chickpea flour and mix until smooth.
- Fold in the edamame beans and chopped spring onions.
- Divide the mixture between two deep muffin moulds or ramekins (or make smaller portions for snacks).
- Bake or air fry for about 15 minutes, until golden and set.
- Serve warm or cold with a salad, steamed vegetables, drizzled with soy sauce.
Categories
- Meal Type: - Air fryer - Bake - Brunch - Cupcakes & Muffins - Everyday - Lunch - Main - Quick & Easy - Snacks
- Cuisines: - Japanese
- Occasions: - Parties - Picnic - Sports Food
- Ingredients: - Beans - Eggs - Oily Fish
- Health and Diet: - Combination - Gluten Free - Healthy - Low Carb - Nut Free - Semi-vegetarian - Sugar Free
- Skill Levels: - Easy
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