If you’re looking for a simple, budget-friendly way to boost your protein intake, these Sardine Patties are a great option. Packed with protein, healthy fats, and fibre, they’re easy to prepare and perfect for meal prep or a quick weeknight dinner. Pair with a fresh salad or add to a wrap for a balanced, satisfying meal.

Serves 2 | Makes 8 patties

Ingredients

• 2 × ~100g tins sardines in extra virgin olive oil
• 1 × can cannellini beans, rinsed and drained
• 1 small white onion
• 2 cloves garlic
• ¼ bunch fresh parsley (or preferred herbs)
• 1 egg
• Zest of 1 lemon
• 1 medium zucchini, grated
• 1 tablespoon Dijon mustard
• ¼–½ cup breadcrumbs

Method

1. Preheat oven to 200°C (fan-forced).
2. In a bowl, mash the sardines and add the rinsed cannellini beans.
3. Blitz the onion, garlic, and parsley in a food processor until finely diced.
4. Add the onion mixture to the sardine and bean mixture.
5. Add the egg, lemon zest, grated zucchini, Dijon mustard, and ¼ cup breadcrumbs.
6. Mix well using a spoon or your hands.
7. If the mixture is too moist, add the remaining breadcrumbs gradually until the mixture holds together.
8. Form into 8 even-sized patties.
9. Place on a lined baking tray and bake for 30 minutes, flipping halfway through cooking.
10. Serve with a side salad for a balanced meal.

Nutritional information (per batch):
54g protein | 36g carbohydrates