These crispy sardine cakes are the perfect way to get your omega 3 fatty acids in. Learn how to consume this essential fatty acids to manage inflammation! In partnership with Wild Planet
The importance of healthy fats
The majority of people today eat a diet low in fat or high in rancid or hydrogenated fats. On a cellular level, why is a low-fat (or “poor fat”) diet detrimental to health?
Polyunsaturated fats can be very good for you or very bad for you. Vegetable and seed oils are high in polyunsaturated fatty acids (PUFAs), which are highly unstable and prone to oxidation when heated! During oxidation, free radicals form. Radicals are highly reactive molecules with an unpaired electron in the outer shell. These free radicals cause cell damage and essentially make the PUFA carcinogenic. As a result, our system reacts by countering them with antioxidants but also with inflammation which can be problematic, according to JZ Nowak. In addition, low-grade chronic inflammation is associated with obesity, chronic pain, depression, vascular disease, and dementia.
Get safer forms of PUFAs from Sardine Cakes
These rancid and hydrogenated cooking oils are highly processed and are made with extreme heat and strong chemicals. They are like poison to your bodies, according to this study. However, safe and beneficial forms of PUFA’s come in whole food forms like small oily fish (sardines, mackerel), wild caught salmon, grass-fed beef, chia seeds, and hemp hearts!
Wild Planet Wild Sardines in Extra Virgin Olive Oil with Lemon are lightly smoked. The sardines contain 1,800mg of EPA and DHA omega-3 and 18g of protein per serving (per can). These are scale-free, sustainably sourced and just so good. You’re going to go nuts over these sardine cakes. Even if you are hesitant to try sardines for your inflammation, this recipe will make you a believer.
Balancing Omega Fatty Acids
No food is 100% omega-3, without some omega-6 fatty acids as well. However, most foods we consume today, like hydrogenated vegetable oils and nuts and seeds are much higher in omega-6 than omega-3 fatty acids. AP Simpopoulos contends that making a conscious effort to consume foods with higher omega-3 rations is instrumental in managing inflammation.
NSAIDs and inflammation
Nonsteroidal anti-inflammatory drugs (NSAID) and steroids block the enzymes that produce prostaglandins. When you get hurt the damaged tissue releases a hormone, like prostaglandins, that increases swelling (causing it to swell before it heals) and communicates pain to the central nervous system. So, by blocking the production of prostaglandins you get less pain and less swelling; however, it’s not treating the injury and blocks important communication pathways in your body.
Prostaglandins are a type of eicosanoid. Eicosanoids are regulatory molecules made from omega-3 and omega-6 fatty acids. Prostaglandins D2, E2 and F2 are made from omega-6 and are a part of the inflammatory prostaglandin, PG2. Inflammation is a natural part of the healing process. However, sometimes the inflammation can become chronic and this is unwanted.
NSAID’s work by blocking the COX-1 and COX-2 isoenzymes. They suppress all eicosanoids and in turn block all prostaglandins, PG1, 2 and 3. Suppressing not only the body’s inflammatory response but also the anti-inflammatory response.
The importance of Omega Fatty Acid balance
PG1 and PG3 series prostaglandins act in an anti-inflammatory capacity, made from DGLA and omega-3 fatty acids. This is why it’s important to have an optimal fatty acid balance; omega-6 to omega-3 ratios should be 1:1, but 4:1 is great too. These two essential fatty acids (EFA’s) cannot be created in the body and must be consumed, so consuming them in proper ratios is key!
Why Sardine Cakes are a better way
Dr. James DiNicolantonio concluded in this study that, “Instead of using NSAID’s to inhibit the formation of omega-6 AA metabolites, eating more EPA/DHA can provide a similar effect. Omega-3’s PUFAs act to prevent chronic low-grade inflammation. Using long-chain omega-3s to suppress low-grade inflammation may benefit numerous chronic diseases such as rheumatoid arthritis, atherosclerosis, dyslipidemia, diabetes, obesity, and heart failure.”
Getting a balance of omegas with Sardine Cakes
Linoleic acids (omega-6) are essential to your healing process, they are in charge of healthy inflammatory responses in your bodies. The issue arises with the over-consumption of omega-6 EFA and the fact that most American’s consume a lot of these toxic seed based oils regularly (canola, soybean oil, rapeseed oil, grape seed oil). Be mindful of staying in that 1:1 or 4:1 ratio, and believe me, it’s harder said than done! So many foods we commonly eat today are high in omega-6, which while some (like nuts and seeds) are good for you, need to be kept within a close range of alpha-linolenic acids (omega-3).
Choose sardines for nutrient density
Yeah, you can supplement, but the really good and effective fish oil supplements are expensive! Why pay $50/month or more when you can pay a few bucks for a can of sardines. You get the most bioavailable form of omega-3, protein and a meal out of it! Sardines also pack vitamin B12, vitamin D, calcium and more!
I love these Wild Planet Sardines packed in olive oil. Lightly smoked with a lovely lemon flavor. These sardine cakes are going to be your go-to omega-3 dose. You can also try their canned salmon, another amazing source of omega-3 fatty acids.
The best sardine cakes
This recipe is quick and easy, and the flavors are super satisfying. Sardine cakes are a perfect way to prep quick meals. For example, you can whip up a batch and then use them throughout the week, served on top of a salad or in a lettuce wrap or keto burger bun.
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Truly Delicious Sardine Cakes (Paleo, Anti-Inflammatory, Keto, Nut-Free)
- Prep Time: 10 minutes
- Cook Time: 8 minutes
- Total Time: 18 minutes
- Yield: 6 cakes 1x
- Category: Entree
- Method: Pan Fry
- Cuisine: Healthy
Description
The best source of Omega-3 in a delicious recipe!
Ingredients
- 2 cans Wild Planet Wild Sardines in Extra Virgin Olive Oil with Lemon
- 1/4 cup red onion, minced
- 1/4 cup fresh dill, minced
- 1/2 teaspoon fine salt
- 1/2 teaspoon fine garlic powder
- 1 large egg
- 3 tablespoons lard or ghee
- 1 tablespoon Spicy Brown or Dijon Mustard
- 2 tablespoons coconut aminos
- 1 teaspoon black pepper
- 4 romaine lettuce leaves
- 1 ripe Hass avocado, sliced
- Fresh dill for garnish Pickled veggies (optional)
Instructions
- Open the cans and drain the oil out into a measuring cup.
- Crumble the sardines into a medium bowl and add the onion, dill, salt, garlic, and egg. Mix well and shape 6-8 small patties.
- Heat a large cast-iron skillet over medium heat.
- Melt the lard. When it comes to temperature, fry the patties for 3 minutes a side. Remove from the heat.
- Use an immersion blender or a frother to mix the drained olive oil from the cans with coconut aminos, mustard, and black pepper. More salt to taste.
- Put two patties on each romaine leaf with avocado, and garnish. Drizzle the sauce over the sardine patties and dig in.
- If you’re a mayo lover, I highly recommend using Chosen Foods Wasabi Mayo or my Cilantro aioli on these bad boys too! Fish cakes and mayo just go together!
Nutrition
- Serving Size: 1/2 recipe
- Calories: 582
- Fat: 47g
- Carbohydrates: 12.9g
- Fiber: 5.1g
- Protein: 29.8g
Sharon Straus says
This recipe is like an appetizer at a 5 star restaurant.I made it for my husband he loved it.
I sent the recipe to my friend she made it and ate the whole recipe herself.
I am keto so happy for the low carbs. The sauce was delish we poured some on our salad, don’t skip the sauce.
Christina says
You list this as anti-inflammatory and explained how that works… (thank you btw) so I’m wondering if you have a list of anti-inflammatory recipes? I love the recipes I’ve used already and can’t wait to make more!
Cristina Curp, FNTP says
Pretty much all of my recipes are anti-inflammatory! Especially the ones tagged AIP.
Justin says
Do these store well in the fridge? Trying to find a recipe to make once and take to work for lunch Tues thru Fri.
Cristina Curp, FNTP says
Yes, they do store well in the fridge, you can reheat in a skillet or toaster oven
Justin says
They taste great! Any tips for getting them to stick better? They fell apart easy when cooking them the first time. Gonna try again next week 🙂
Ulrike Schweitzer says
This looks great! In order to make this AIP compliant, I’ll leave out the pepper and mustard, but what would be a good egg substitute to bind the patties? (beef gelatin or maybe coconut flour?)
Cristina says
You could try tapioca starch, make a slurry to bind it, but I’ve never tried an AIP version
Micah says
Where’s all those carbs coming from in the macros?
Cristina says
garlic powder, coconut aminos, avocado… a serving is 3 cakes, half the recipe, including all the fixings…
Elnora Hawley says
These look amazing and I can’t wait to try! Question – how often would you need to eat these in order to get the full benefit of the omegas if you don’t supplement with capsules due to the cost?
Cristina says
I’d say 2 cans of sardines a week, and being mindful of not over-consuming nuts/seeds would do the trick 🙂
Monique says
OMG it was so good. I could barely taste the sardines i will do again thank you
Joanne D says
This recipe was fantastic, however I really have to call out that sauce. Absolutely unbelievable. I made way too much and I’m saving it for the rest of my dishes this week. Thank you for creating and sharing!!
Betty Mullaney says
Made this recipe yesterday. So good! I didn’t squeeze the rest of the oil out of the sardines so the patties were a little too moist and I ended up adding a little almond flour. They turned out great. And the sauce was absolutely delicious!
Cristina says
Thanks Betty!
jenn in ga says
I was super skeptical about these, but because I believe Cristina is incapable of saying something’s good when it isn’t I tried them. THEY’RE GOOD by themselves, but they’re even BETTER with the sauce. Definitely don’t skip that!
Going in my keeper recipes file, girl. Thanks!
Cristina says
Ah Jenn thanks for believing in me! Xo!
Nadia says
These are amazing! I do prefer wild planet sardines over any other brand because I find them the least offensive sardines. I didn’t have the lemon flavour ones, just evoo but this recipe was delicious,
I was initially impressed that you used the juice from the can because I hate wasting olive oil (it’s extremely expensive where I am) but that sauce was probably what made the dish. It complimented so nicely .
Such an amazing, healing meal!
Cristina says
Hi Nadia! Thanks so much! I’m so glad you loved it!
Elizabeth says
Thanks for all the info! I really stuggle with getting my Omega-3s because I don’t eat fish or sea food. Are there any non fish related foods that I could increase to better balance my Omegas?
Cristina says
Not really, grass-fed beef and pastured eggs have some measure of omega3 but not in concentrated amounts. As far as whole foods go, seafood is where it’s at. Some seeds have omega3 but all plant-based sources of omega 3 are ALA and do not convert well to DHEA or EPA which is what you need to manage inflammation. You could look into algal oil which is from algae.
Katherine says
Hi Cristina,
How often do you need to eat these in order for it to be effective? I know a lot of it is trial and error, but what would you recommend to start. I have to say, I’m new to sardines, and am willing to try, but would hate to eat them but not eat them often enough to make a difference.
Cristina says
Hi Katherine, it’s about a ratio …. so if you eat a lot of seeds and nuts then you need more omega3 to counter balance. But usually 1-2 cans of sardine a week is plenty
Lani says
I just read your great article on omega-6 and omega-3 fatty acids, but there’s something I didn’t guite understand. You said a good ratio of 6 to 3 is 1:1, or 4:1 is good too. What about 2:1 or 3:1? And why shouldn’t we aim to have omega-3 in a higher ratio. Maybe I missed something in the article?
Cristina says
It’s nearly impossible to have omega3 higher than omega6, remember even omega3 heavy foods still have some omega6. Also you do need omega6 to heal properly, you just don’t want the ratio askew. So 1:1 or 4:1 (or yes, 2:1 or 3:1) omega6 to omega3 is what is needed for healthy inflammatory functions.
Lani Momeyer says
Thanks Christine. I love everything you do. You are helping me on my journey (and my husband’s too…he has diverticulosis) towards health so much! Love your cookbook, and so have the people I have gifted it to.
Cristina says
Thanks so much Lani!
Lani Momeyer says
Sorry for getting your name wrong…I realized it once nanosecond after I hit submit. Of course I know it’s Cristina!
IEVA E BELL-SHIPPEE says
I love sardines but cannot eat them as I get an outbreak of gout from the purines in those fish. Is there an omega-3 fish I can eat that won’t trigger a gout episode?
Cristina says
Sorry, I don’t know much about gout.
Lynda Salings says
What can you do if you hate sardines and salmon? And live in the center of the country, far from the sea and its oily fishes, where seafood is outrageously expensive? Back to supplements…
Cristina says
You can try this recipe. I was a life long sardine hater myself. But really enjoyed these!
lee says
While there is still fear of it Lynda, animal brains are extremely rich in omega 3 fatty acids. I’d stay away from squirrel and feedlot cattle brain though.