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Scrumptious Sardine Croquette

If you are like me Sardines are most definitely not on the top of your "Favorite Food List"! Although I don't like them I can give you 1 million reasons to include them in your diet more often.

Why you need to eat more sardines:

- They are very high in Omega 3 Fatty acids (Omega 3's are responsible for stabilizing your heart rhythm, decrease triglycerides and remove blockages from arteries)

- They are a good source of calcium

- They are much lower in the toxin mercury than other canned fish (like tuna!) Always remember: The smaller the fish the less mercury it will have.

- Sardines are also high in Selenium which is great for persons struggling with thyroid function (If you struggle with Hashimoto's disease you definitely need to up your Sardine intake!)

- They are inexpensive and really worth the buck.

Today I'm sharing a quick and easy recipe for Scrumptious, Crunchy Sardine Croquette. They are deliciously served in a salad, on a snack platter or even in your lunchbox!


  • 1 Can of Sardines in Vegetable oil

  • 1 Can Butter Beans in Brine

  • 5 ml Dried Italian Herbs

  • 15 ml Dijon Mustard

  • 60 ml Cake Flour

  • 2 Eggs, beaten

  • 125 ml Breadcrumbs (Very easy to make your own - toast a plain white bun in the oven until golden brown and crunchy - crumble!)

  • 30 ml Avocado Oil

  • Salt & Pepper to taste


  1. Drain the Butter Beans and sardines.

  2. Add the butter beans, sardines, herbs and mustard in a blender and blend well together.

  3. Spoon about 1 tablespoon of mixture into your hand and form a ball - continue until all the mixture is used (you will make about 14 balls). Put on a plate and keep in the freezer for 10 minutes.

  4. Put the eggs, flour and breadcrumbs in 3 separate bowls.

  5. Remove the sardine balls from the freezer. First dip each ball in the flour, then in the egg and lastly in the breadcrumbs

  6. Heat 30 ml avocado oil in a large frying pan. Cook each croquette for about 2 minutes on each side until golden brown and crunchy. [If you have a airfryer you can bake the croquette in the airfryer for 4 minutes per side - much healthier option as it doesn't include the oil]

  7. Serve the croquettes warm with a dip of plain yoghurt, sour cream and a pinch of salt.

Nutritional Information {Per serving - 2 balls}

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