Crispy Pan-Seared Lemon Herb Sardine Patties
Crispy pan-seared sardine patties made with wild-caught sardines, almond flour, egg, and fresh herbs. A quick, nutrient-dense Paleo lunch packed with high-quality protein and omega-3s.
Prep
10 min
Cook
8 min
Total
18 min
Makes
1 serving
Created together. Shared with you.
Made by Fiona + Lila
Fiona created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthEveryday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
8 min
Total
18 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Mixing bowl
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Open 1 can (approx
- 01
Open 1 can (approx
Open 1 can (approx. 4.5 oz / 130g) of wild-caught sardines in water or olive oil, drain completely, and place in a medium mixing bowl.
Tap card to mark done - 02
Mash the sardines thoroughly with a fork…
Mash the sardines thoroughly with a fork until finely flaked.
Look for: finely flaked
Tap card to mark done - 03
Add 1 egg
Add 1 egg, 2 tbsp of almond flour, 1 chopped green onion, 1 minced garlic clove, 1 tbsp chopped fresh parsley, 0.5 tsp lemon zest, a pinch of salt, and black pepper to the bowl.
Tap card to mark done - 04
Stir all ingredients until a cohesive mixture…
Stir all ingredients until a cohesive mixture forms that holds its shape when pressed.
Look for: a cohesive mixture forms that holds its shape when pressed
Tap card to mark done - 05
Divide the mixture in half and shape…
Divide the mixture in half and shape into 2 small patties, pressing firmly so they hold together.
Ready when: everything is assembled and ready to enjoy
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Heat 1 tbsp of olive oil in…
Heat 1 tbsp of olive oil in a nonstick skillet over medium heat for 2 minutes until hot.
Look for: hot
Tap card to mark done - 07
Place the sardine patties into the skillet…
Place the sardine patties into the skillet and cook undisturbed for 3 to 4 minutes until golden brown on the bottom.
Look for: golden brown on the bottom
Tap card to mark done - 08
Gently flip the patties with a flexible…
Gently flip the patties with a flexible spatula and cook the second side for another 3 minutes until crisp and heated through.
Look for: crisp and heated through
Tap card to mark done - 09
Transfer the patties to a plate
Transfer the patties to a plate, serve immediately with fresh lemon wedges, and enjoy within 2 days if storing leftovers.
Ready when: everything is assembled and ready to enjoy
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