Sardine White Bean Cakes Croquettes De Sardine Recipe

I absolutely love this recipe because it’s a flavor-packed powerhouse that transforms humble sardines and white beans into something incredibly delicious and satisfying. Plus, it’s super easy to make and hits all the right notes with a crispy, golden-brown exterior and a tender, savory center, perfect for a quick meal or snack.

I love constructing nutritious and delicious recipes, and these Sardine White Bean Cakes are a splendid expression of that. They use mashed sardines and white beans, a beaten egg, and are seasoned with onion, parsley, and lemon juice.

The croquettes themselves pack quite a wallop. They are crispy, savory, and they hold protein and omega-3s inside.

However, they pale in comparison to what they do with the dipping sauce. A lemony, herby sauce containing served-up yogurt more suitably precedes the protein and omega-3s.

It’s a dipping sauce that gives you a reason to eat more of the main event. And honestly, what’s not to love about that?

Ingredients

• Sardines: Rich in omega-3 fatty acids and protein, enhancing heart health.
• White Beans: High in fiber and protein, promoting digestion and muscle growth.
• Lemon Juice: Adds a fresh, tangy flavor while supplying vitamin C.
• Garlic: Known for its antioxidant properties, boosting immune health.
• Olive Oil: Heart-healthy fat source, providing vitamin E and antioxidants.

Ingredient Quantities

• 2 cans (3.75 oz each) sardines, drained and mashed
• 1 cup canned white beans, rinsed and mashed
• 1 large egg, beaten
• 1/4 cup breadcrumbs
• 1/4 cup finely chopped onion
• 2 tablespoons chopped fresh parsley
• 1 tablespoon lemon juice
• 1 garlic clove, minced
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon paprika
• Olive oil for frying

Instructions

1. In a big bowl, combine the smashed sardines and smashed white beans. Stir until mixed well.

2. Incorporate the beaten egg into the sardine and bean mixture and stir until fully combined.

3. Combine the breadcrumbs, very finely chopped onion, parsley, lemon juice, and minced garlic. Make sure all ingredients are evenly distributed. You can accomplish this with your hands, since you will be using them to stuff the mixture inside the fish.

4. Add salt, black pepper, and paprika to the mixture and blend well.

5. Using your hands, form the blend into small cakes or patties, roughly 2-3 inches in diameter.

6. Pour a good amount of olive oil into a large skillet and heat it over medium heat.

7. When the oil is hot, add the sardine cakes to the pan without crowding them. If necessary, cook them in batches.

8. Cook the cakes on each side for approximately 3 to 4 minutes, or until they achieve a golden brown and crispy texture.

9. Move the cooked cakes onto a plate lined with paper towels to soak up the extra oil.

10. The Sardine White Bean Cakes may be served warm, garnished with additional parsley and lemon wedges, if desired.

Equipment Needed

1. Large mixing bowl
2. Fork or potato masher
3. Whisk or fork for beating egg
4. Measuring cups and spoons
5. Knife and cutting board
6. Large skillet or frying pan
7. Spatula or tongs
8. Plate lined with paper towels

FAQ

• Q: Can I use fresh sardines instead of canned?A: Indeed, fresh sardines can be used. They must be cooked first, and then the bones can be removed before mashing them into a spreadable consistency.
• Q: Are there alternatives to breadcrumbs for a gluten-free option?You can positively use gluten-free breadcrumbs or almond flour as a substitute.
• Q: How can I make these croquettes spicier?A: For more heat, you can add some crushed red pepper flakes or a dash of hot sauce to the mixture.
• Q: Can I bake these instead of frying?A: You can indeed bake them at 400°F (200°C) for approximately 20 minutes. Flip them halfway through the baking time.
• Q: How should I store leftovers?A: Keep them in an airtight container in the refrigerator, and they’ll be good for up to 3 days.
• Q: Can I make the mixture in advance?A: You can indeed ready the mixture and chill it for as long as 24 hours before you do any cooking.
• Q: What can I serve with these croquettes?Pair them with a simple salad, lemon wedges, and a dipping sauce like aioli or tartar sauce, and you’ve got an elegant meal.

Substitutions and Variations

Canned tuna or mackerel may be used in place of sardines, if preferred.
White beans: Substitute Cannellini beans or chickpeas.
Panko: Substitute with breadcrumbs. Panko is lighter, flakier and crunchier than breadcrumbs.
Cilantro or basil: Parsley. Profiles differ flavorly. Fresh is best. Substituting herbs can lead to disaster if you aren’t mindful. Use these with abandon in recipes that don’t hinge on ‘greenery’ so they’re not detected.
Lemon juice: Alternatives include lime juice or apple cider vinegar.

Pro Tips

1. Chill the Mixture: After mixing all the ingredients, cover the bowl and let the mixture chill in the refrigerator for about 30 minutes. This helps the flavors meld together and makes the mixture easier to shape into cakes.