Fresh Herb Sardine Kofta

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

Step 1 Fresh Herb Sardine Kofta Healthy Recipe

Step 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.

Step 2 Fresh Herb Sardine Kofta Healthy Recipe

Step 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.

Step 3 Fresh Herb Sardine Kofta Healthy Recipe

Step 3

Meanwhile, using the large holes of a box grater, grate the tomatoes into a bowl and set aside.

Step 4 Fresh Herb Sardine Kofta Healthy Recipe

Step 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.

Step 5 Fresh Herb Sardine Kofta Healthy Recipe

Step 5

Garnish the finished koftas with crushed tomatoes, micro-cilantro, and an optional squeeze of fresh lemon on top.

Nutritional Information

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

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