Nutrient-dense and budget-friendly patties combining protein-rich lentils and omega-3-packed sardines, pan-fried until golden. A perfectly balanced and flavorful meal.
Ingredients
- 200g cooked brown or green lentils
- 1 can (120g) sardines in olive oil, drained
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 50g whole wheat breadcrumbs or rolled oats
- 1 large egg
- 1 tablespoon fresh parsley, chopped
- 1 tablespoon lemon juice
- 2 tablespoons olive oil
- Salt and black pepper to taste
Instructions
- 1.In a large bowl, combine the cooked lentils and drained sardines. Mash them together with a fork until partially broken down but still with some texture.
- 2.Add the finely chopped onion, minced garlic, breadcrumbs (or oats), egg, chopped parsley, and lemon juice to the bowl. Season generously with salt and pepper.
- 3.Mix all ingredients thoroughly until the mixture holds together. Form the mixture into 4-6 equal-sized patties with your hands.
- 4.Heat 2 tablespoons of olive oil in a non-stick skillet over medium-high heat. Carefully place the patties in the pan.
- 5.Cook for 4-5 minutes on each side, until they are golden brown, crisp, and heated through.
- 6.Serve the patties warm, perhaps with a side of mixed greens or a dollop of plain yogurt.
Nutrition Information
Why this recipe
This recipe is exceptionally healthy, combining plant-based protein and fiber from lentils with omega-3 fatty acids from sardines, which support heart and brain health. It's a balanced, low-cost meal rich in essential vitamins, minerals, and lean protein.
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