• Alison Cara Bladh ACB Nutrition

Sardine Fish Cakes

These easy to make sardine fish cakes are delicious and high in calcium. The decline in estrogen due to the menopause means that bones stop being protected. Bones need calcium, vitamin D and magnesium and it's important to obtain these from your diet. High levels of calcium come from small fish bones, eg anchovies, sardines and canned salmon. Enjoy them with a salad for lunch or dinner or even breakfast.

They also contain omega 3 oils which may help sooth hot flushes and your mood, eating a diet rich in omega oils benefits the menopause. It’s worth remembering that all of the essential fatty acids are building blocks of hormones themselves and you can only get them from your diet. Without a healthy diet rich in fat, the body won’t be able to produce the hormones it needs - not great news when your hormones are fluctuating anyway.

But that’s not all. Fatty acids also have a role to play in hormone transport and communication and they even affect hormone receptor sites, so that fewer hormones are needed to trigger the same intended response.

Sardine Fish Cakes


  • 450g potatoes, peeled and chopped

  • 2 x 120g tins sardines in oil, drained

  • 4 spring onions, finely chopped

  • 1 large free-range egg, beaten

  • 1 tbsp dijon mustard

  • Handful fresh dill, chopped

  • Finely grated zest 1 lemon, plus wedges to serve

  • Pinch cayenne pepper

  • 50g plain flour, plus extra to dust or a flour of your choice. I have tried coconut flour and it worked well.

  • 2 tbsp coconut oil

  • 2 x 60g bags baby leaf salad to serve


  1. Put the potatoes in a pan of salted cold water. Bring to the boil, then turn the heat down and simmer for 6-8 minutes or until tender. Drain well, leave to steam dry in the pan, then mash coarsely using a potato masher or the back of a fork.

  2. Put the sardines in a bowl, mash lightly with a fork, then add the spring onions, egg, dijon mustard, dill, lemon zest, cayenne pepper and 50g plain flour. Mix until combined, add the mashed potato, season generously with salt and black pepper, then mix again.

  3. With lightly floured hands, shape the mixture into 8 even patties. Put each one on a plate as you work, then loosely cover and chill for 10 minutes.

  4. Heat 1 tbsp of the coconut oil in a large non-stick frying pan then fry half the fishcakes for 3-4 minutes on each side until golden and piping hot. Put on a plate and keep warm. Repeat with the remaining oil and fishcakes. Serve with salad and lemon wedges for squeezing over. Enjoy!

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