Sardine Meatballs

by

Introduction:
Sardine meatballs are a delightful twist on the classic meatball, offering a nutritious and flavorful alternative. Packed with omega-3 fatty acids, calcium, and protein, sardines bring a unique taste to this dish that pairs wonderfully with a variety of sauces and sides. Perfect for appetizers, main courses, or even in sandwiches, these sardine meatballs are a versatile addition to your culinary repertoire.

Ingredients:

For the Meatballs:

  • 2 cans (about 7 oz each) sardines in oil, drained and mashed
  • 1/2 cup (50g) breadcrumbs
  • 1/4 cup (25g) grated Parmesan cheese
  • 1/4 cup (60ml) finely chopped parsley
  • 1 small onion, finely diced
  • 2 cloves garlic, minced
  • 1 large egg
  • 1 teaspoon lemon zest
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon red pepper flakes (optional, for a bit of heat)
  • Olive oil for frying

For the Sauce (Optional):

  • 1 can (15 oz) tomato sauce
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • 1 tablespoon olive oil

Optional Additions:

  • Chopped capers for added brininess
  • Fresh dill instead of parsley for a different herbaceous note

Instructions:

1. Prepare the Meatballs:

  • In a large mixing bowl, combine the mashed sardines, breadcrumbs, Parmesan cheese, parsley, onion, garlic, egg, lemon zest, oregano, salt, black pepper, and red pepper flakes (if using).
  • Mix until all ingredients are well incorporated. The mixture should be moist but firm enough to hold together. If it’s too wet, add a bit more breadcrumbs.

2. Shape the Meatballs:

  • With your hands, form the mixture into small meatballs, about 1 inch in diameter. Place them on a plate or baking sheet.

3. Cook the Meatballs:

  • In a large skillet, heat a few tablespoons of olive oil over medium heat.
  • Add the meatballs in batches, making sure not to overcrowd the pan. Fry them for about 3-4 minutes on each side, until they are golden brown and crispy.
  • Remove the cooked meatballs from the skillet and place them on a plate lined with paper towels to drain excess oil.

4. Prepare the Sauce (Optional):

  • In the same skillet, add a tablespoon of olive oil if needed and sauté the chopped onion until it becomes translucent.
  • Add the minced garlic and cook for another minute until fragrant.
  • Pour in the tomato sauce, dried basil, dried oregano, salt, and pepper. Stir well to combine.
  • Let the sauce simmer for about 10 minutes, allowing the flavors to meld together.

5. Combine and Serve:

  • If using the sauce, add the cooked sardine meatballs to the skillet with the sauce and gently toss to coat the meatballs in the sauce.
  • Serve the sardine meatballs hot, garnished with extra chopped parsley or a sprinkle of Parmesan cheese if desired.

Tips for Success:

  • Use high-quality canned sardines in olive oil for the best flavor.
  • If you prefer a firmer texture, bake the meatballs in the oven at 375°F (190°C) for about 15-20 minutes instead of frying.
  • Adjust the seasoning to your taste, adding more herbs or spices as desired.

Nutritional Estimate:
(Per Serving, based on 4 servings)

  • Calories: 300
  • Fat: 20g
  • Saturated Fat: 5g
  • Cholesterol: 120mg
  • Sodium: 600mg
  • Carbohydrates: 12g
  • Fiber: 2g
  • Sugars: 4g
  • Protein: 20g

Recommendation:
Serve sardine meatballs with a side of pasta, a fresh green salad, or in a crusty baguette for a delicious sandwich. Pair with a crisp white wine or a light beer to complement the rich flavors of the sardines.

Enjoy your Sardine Meatballs!

Leave a Comment