Sardines are one of the most underappreciated, affordable, and powerful foods for brain health. They’re an incredible source of anti-inflammatory omega-3 fats and are protective against the memory loss and cognitive issues associated with aging. One small can of sardines also provides 22 grams of high-quality protein to support lean muscle mass and robust metabolic health.
Combined with the bright flavors of fresh cilantro, parsley, and lemon these kofta will totally reframe the way you think about sardines.
I hope you love them as much as I do!
Wishing you health and happiness,
Mark Hyman, MD
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Ingredients:
Kofta
- 4 (4.4-ounce) cans of sardines, packed in olive oil
- ½ cup grated yellow onion
- 3 garlic cloves, finely chopped
- ¼ cup chopped fresh cilantro
- ¼ cup chopped fresh parsley
- 1 preserved lemon, chopped (optional)
- ½ teaspoon white pepper
- ¼ teaspoon sea salt
- 3 tablespoons avocado oil
Garnish
- 1 large tomato (or 3 small)
- Micro-cilantro
- 6 lemon wedges
Method:
1. Place sardines in a strainer and discard oil. Then chop using a knife or a food processor, carefully pulsing without creating a paste. Pulse for 4-5 times just until chunky. Transfer to a large mixing bowl.
2. Prepare the rest of the kofta ingredients: Use your hands to squeeze the excess liquid out of the grated onion and transfer to the bowl with the sardines. Add the chopped garlic cloves, cilantro, parsley, and preserved lemon (if using). Add white pepper, salt, and avocado oil, and mix together. Set aside for 10 minutes.
3. Meanwhile, using the large holes of a box grater, grate the tomatoes into a bowl and set aside.
4. Preheat a grill pan over medium heat. Use your hands to form the sardine mix into 12 tight rectangular patties, or koftas. When the grill is hot, grill for 2 minutes on each side, totaling 8 minutes per kofta.
5. Garnish the finished koftas with crushed tomatoes, micro-cilantro, and an optional squeeze of fresh lemon on top.
Nutritional analysis (per serving): Calories: 319g, Total Fat: 21g, Saturated Fat: 4g, Cholesterol: 73mg, Fiber: 1g, Protein: 28g, Carbohydrates: 5g, Sodium: 299mg, Sugars: 2g, Net Carbs: 4g