Sardine Fish Cakes

This healthy Sardine Fish Cakes recipe is taken from my new book Eat Right, Balance Hormones which helps you uncover the root cause of hormonal imbalances and shows how you can adjust your diet in order to achieve a better balance.

Ingredients

Serves 4

• 400g Maris piper potatoes, peeled and cut into large chunks
• 3 tbsp Milled flaxseed
• 2 x 120g Tin sardines in spring water
• 4 Spring onions, finely sliced
• 1 Lemon, zest and juice 
• 2 tbsp Fresh parsley, finely chopped
• 1 tbsp Fresh dill, finely chopped
• 200g Cooked quinoa

Herb Yoghurt:

• 4 tbsp Plant based yoghurt
• 2 tsp Fresh parsley, finely chopped
• 2 tsp Fresh dill, finely chopped
• 1 Lemon, juice only
• Salt and pepper

Method

1. Preheat the oven to 180ºC.
2. Bring a large pan of salted water to the boil then cook the potatoes for 10-15 minutes or until tender. Drain into a colander and leave to steam for 10 minutes then mash until smooth. 
3. Make a flax egg by mixing 1 tbsp milled flaxseed with 2.5 tbsp warm water and set aside for 5 minutes until thickened.
4. Meanwhile, finely chop the sardines and mix with the spring onions, lemon, herbs, potato and flax egg. Season well with salt and pepper then mix together. 
5. Spread the quinoa out onto a plate. Mix the remaining 2 tbsp milled flaxseed with 4.5 tbsp warm water.
6. Divide the fish mixture into 8 and roll each into a bowl then gently flatten. Dip into the flaxseed mixture then roll in the quinoa to coat all sides completely. 
7. Lay the fishcakes onto a baking tray and cook for 20-25 minutes or until the quinoa is crisp and the fishcakes are piping hot throughout. 
8. Meanwhile make the herb yoghurt by mixing the yoghurt with the parsley, dill and lemon juice then season to taste with salt and pepper. 
9. Serve the fishcakes with salad leaves and a spoonful of yoghurt. 

Sardines are an excellent dietary choice for women in perimenopause. These small fish are packed with nutrients that are particularly beneficial during this phase. They are a rich source of omega-3 fatty acids, known for their anti-inflammatory properties, which can help alleviate joint pain and stiffness often associated with perimenopause. Sardines are also high in calcium and vitamin D, crucial for maintaining bone health and reducing the risk of osteoporosis, a significant concern during and after perimenopause. The high protein content in sardines supports muscle mass maintenance, important as muscle strength can decline with age and hormonal changes. Additionally, sardines contain B12 and selenium, supporting energy metabolism and immune function, both of which can be affected during perimenopause.