Meal Prep: Gluten free fish cakes (df, gf)
Serves: 3 Makes 10-12 patties I Prep time: 15 mins Cooking time: 30 mins I dg & gf
The core of this recipe is based on Cultivate Beauty (https://cultivatebeauty.com.au/) fish cake recipe. This has been a great meal -prep option for me as I love that this recipe is gluten free and also grain free. I use my favourite gluten free flour- buckwheat flour to absorb any excess liquid and help bind the cakes together.
Being gluten and grain free makes it a lot easier to digest and the high vitamin and mineral content in sardines is a great way to include some healthy omega 3, Vitamins B’s for brain health, concentration and focus and also provide key components to nourish the nervous system.
You can have read more about how to take care of your gut here.
I would have three fish cakes and have it on a side with marinated balsamic kale and grated carrot or with some coconut yoghurt that I mix with lemon, garlic and diced cucumber. So nutrient rich and delicious!
Ingredients
Tip: Flipping the fish cakes on the pan requires care hence ensure there is plenty of room next to each patty
2 tins of wild caught sardines
1 medium sweet potatoes
3 small chat potatoes (or 1 potato)
2 Tbsp buckwheat flour
1 egg
Handful of fresh coriander
2 sprigs of spring onions
Sprinkle of chilli flakes
1 tsp salt
Pepper to taste
1 Tbsp coconut oil for cooking
1/2 lime or lemon to serve
Garlic & Cucumber Yoghurt Dressing
1/2 cup coconut yoghurt
1/4 cucumber
1/2 small garlic clove (only need a tiny amount)
Squeeze of a lemon wedge juice
Small handful chopped coriander
Salt and pepper to taste
Method
Roughly chop the potatoes into medium sized chunks and boil them in water till slightly soften for about 10-12 minutes.
In the meantime, finely chop the shallots, fresh coriander and set aside.
Drain the sardines of any excess liquid and add to a large mixing bowl. With a fork, mash the sardines till it turns all its components are broken down.
Once your potatoes are cooked through, strain and combine with the sardine mixture. Using a fork, mash together however leave some chunky pieces as that adds more texture.
Combine the spring onions, coriander, chill powder, salt and pepper in the mixing bowl.
Crack in the egg and gently stir all together till combined.
If the mixture is too wet, add 1 Tbsp of buckwheat flour. If it is still too wet, add another 1 Tbsp buckwheat flour.
Form small palm sized patties and gently press them flat to about 1.5cm thick and place on a tray or large plate ready to pan-fry.
In a large pan, add a tablespoon of coconut oil and bring to a medium heat.
When the pan is hot, add your patties and ensure there is enough room for you to flip them. You will most likely have to cook 2 rounds.
Cook for a 2-3 minutes per side till they are brown.
Put aside to cool and can drizzle with some lemon on top before serving!
For the dressing, finely dice the cucumber and garlic.
In a bowl, combine all ingredients of yoghurt dressing together and serve with the fisk cakes!
For meal preparation, I have this with a pre-made salad and put the yoghurt dressing in a small container :D
