Sardine and Black Bean Cakes Baked
$0.00 Cooking Fee
Serving Size: 2-3 cakes
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Instructions
- Preheat the Oven: Preheat your oven to 425°F and line a baking sheet with parchment paper or lightly grease with olive oil spray.
- Prepare the Mixture: In a large bowl, mash the black beans with a fork or potato masher until slightly chunky.
- Add the mashed sardines, red onion, bell pepper, garlic, cilantro, egg, ground flax, Dijon mustard, lemon juice, olive oil, smoked paprika, cumin, salt, and pepper. Mix until well combined.
- Form the Cakes: Scoop about 2 tablespoons of the mixture and form it into small patties creating 12 cakes. Place them on the prepared baking sheet.
- Bake the Cakes: Spray the tops of the patties lightly with olive oil spray. Bake in the preheated oven for 20 minutes, flipping halfway through, until golden brown and firm to the touch.
- Serve: Let the cakes cool slightly before serving. Enjoy with a side salad, a dollop of Greek yogurt, or a squeeze of fresh lemon juice.
Cook Times
Ingredients
Ingredients
- 4 ounce canned sardines in water drained and mashed
- 15 ounce canned black beans rinsed, and drained
- 1 each small red onion finely diced
- 1 each red bell pepper or other color, finely diced
- 1 clove garlic minced
- 0.25 cup cilantro or parsley finely chopped
- 1 each large egg lightly beaten
- 4 tablespoon ground flax seeds or almond flour. Grind the flax as it's a binder. Don't use whole seeds, the cakes won't hold up.
- 1 teaspoon Dijon mustard
- 1 teaspoon fresh lemon juice
- 1 tablespoon extra virgin olive oil
- 0.5 teaspoon smoked paprika
- 0.5 teaspoon ground cumin
- 0.5 teaspoon Kosher salt
- 0.5 teaspoon ground black pepper
- extra virgin olive oil spray for greasing
For Serving - Optional
- 1 each lemon wedges
- 12 tablespoon sour cream or Greek yogurt, or tzatziki, or tahini sauce
Cooking Tools Required
Baking sheet, Cooling Rack, Cutting board, Measuring cups and spoons, Mixing bowls, Mixing spoon, Sharp KnivesReheating/Serving Instructions
The cooked fritters can be frozen for up to 3 months. Reheat them on a cookie sheet in a 200°F oven until heated through.
Nutrition
Calories: 232kcal | Carbohydrates: 25g | Protein: 17g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 81mg | Sodium: 821mg | Potassium: 640mg | Fiber: 11g | Sugar: 3g | Vitamin A: 1222IU | Vitamin C: 44mg | Calcium: 185mg | Iron: 4mg
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