Inspiration from Meghan

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Sardine Fritters


Yes! Sardine Fritters. Now, if you go the way of strict vegan, I am sure there is nothing more repulsive to you than the thought of wee little fish all lined up in a row, squeezed into that little tin. I might even concur if I didn't know how amazingly healthful these little guys are. I am not a massive fish fan. I started eating it again after the voice inside my head (that sounds an awful lot like Josh) thought I might do well with some lean protein. Hello sardines! The reason I don't eat fish so much is mainly because eating fish is a complicated matter. Do we eat fish that are low risk to our health, but potentially over fished or worse, farmed? Or do we eat fish that are low risk to the environment but carry a high toxic load that will be high risk to our health? See... isn't a pot of lentils just simpler?

I digress. Sardines are a super-powered food.

Just like sardines get jam-packed into their tins, they are also jam packed with nutrients, the whole lot of 'em including oodles of vitamins and minerals, which after all is why our body makes us hungry. It wants the goods. Sardines are an awesomely lean protein source with ten times their weight in nutritional value:

Omega 3 Essential Fatty Acids: protect the heart from various disease, increase good cholesterol, lower high blood pressure, prevent formation of blood clots,  improve skin texture, prevent wrinkles and nourish the nervous system, to name a few.

Vitamin D: Food is always better than a pill and sardines are rich in vitamin D, essential to keep us smiling through the winter and keep our bones strong.

Vitamin B12: This can be a tricky one to get but is vital for a healthy nervous system, boosts energy levels and necessary for healthy blood cells.

Phosphorus: Forget calcium, phosphorus is essential for bone health and sardines are one of the few foods rich in phosphorus. Phosphorus maximizes the kidney's ability to excrete waste properly, important for normal teeth and bone formation.

So what do all these nutrients mean to us. Well, this kind of nutrition helps with weight management, heart health, bone health, and nervous system health. Now, forget about all that and just enjoy them because really they are delicious.

This recipe was a total and complete experiment. I thought this might go the way of the zucchini cake- the only cooking experiment I have ever thrown out but let me tell you- these fritters were perfecto mundo. Trust me! But if you want your kids to eat them, just call them fritters. No one needs to know about the 'dines.

Sardine Fritters

by Meghan Telpner

Prep Time: 20 minutes

Cook Time: 25-30 minutes

Ingredients (Serves 4-6, depending on size)

  • 1 can organic sardines in water
  • 1 sweet potato, steamed and mashed
  • 1/2 lemon, juiced
  • 1/2 cup chickpea flour
  • 1 tsp baking powder
  • 1 egg
  • 1/4 cup onion, chopped
  • 1 tsp fennel seeds, ground
  • 1 tsp fenugreek, ground
  • 1/2 tsp sea salt
  • 2 Tbs olive oil
  • 1/ 2 cup water


Steam sweet potato slightly and then whir through the food processor with the water until forms a smooth paste.

While sweet potato is steaming, crack open that can of sardines, drain them and transfer to large mixing bowl with lemon juice.

Mash sardines and lemon juice together with a fork and then mix in sweet potato/water mix, onion, olive oil and egg.

In a separate bowl, mix together dry ingredients- chickpea flour, baking powder, spices and salt.

Combine wet ingredients and dry and mix thoroughly.

Heat up a skillet, add oil as needed. If you have a good titanium type skillet, you may be able to skip the oil for cooking.

Spoon the batter into the pan and cook, flip once until lightly golden on each side.

Alternately, you can bake these in your oven at 350 for about 25-30 minutes flipping once and baking another 5 minutes or so until dry on both sides and firm in the middle.

25 Responses to “Sardine Fritters”

  1. Carolina said…
    I have made these twice already and just love them. The first time, when I told my hubby what we were trying for dinner, he got a scared/confused look on his face, but after trying them, he looks forward to them. Thanks for the recipe.
  2. Nicole said…
    This sounds delicious! I'm definitely going to try it, probably fried in golden butter to ramp up the yum factor and the fat soluble vitamins from the sweet potato! I have never tried chickpea flour, I might just do half mashed chickpeas and half coconut flour. Thanks for posting this creative recipe!
  3. [...] I often fail to have on hand is anything to go between the veggies (and sometimes sardines) and the wrap itself. Great things to have on hand are various pestos or maybe even a tomato sauce, [...]
  4. [...] Things Down 6 Reasons to Eat more Sardines on Summer Tomato Canned Sardines on Salad on Brio Gusto Sardine Fritters on Making Love in the Kitchen Related Posts:No Related Posts previous post: day 100: week 14 check [...]

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