One of the best food sources of antioxidant vitamin D, sardines also contain abundant anti-inflammatory omega-3s. This recipe tempers any “fishy” flavor in a spicy fish cake topped with a vitamin C–rich red pepper coulis (an easy-to-make sauce). Look for coarse-textured panko bread crumbs in the baking section.
Ingredients
- 1 8-ounce jar roasted red peppers, drained well reserve 1 tablespoon juices
- 1 teaspoon balsamic vinegar
- 1 small shallot, chopped
- 1/2 pound trout fillets
- 2 4-ounce tins skinless, boneless sardines packed in olive oil, drained and finely chopped
- 1/2 cup chopped scallions
- 1-2 jalapenos (to taste), seeded and finely chopped
- 1 red bell pepper, finely chopped
- 2 cloves garlic, minced
- 1/2 cup minced fresh cilantro
- 2 tablespoons fresh lime juice
- 2 teaspoons chili powder
- 1 teaspoon ground cumin
- 2 tablespoons all-purpose flour
- 2 cups whole-wheat or plain panko bread crumbs, divided
- 2 large eggs, lightly beaten
- 2 tablespoons sesame or canola oil
Notes
PER SERVING: 350 cal, 15g fat (3g mono, 3g poly, 4g sat), 107mg chol, 26g protein, 30g carb, 6g fiber, 425mg sodium
