crunchy sardine fritters
This is what I make when I want a lunchbox snack that actually does something. Sardines (with bones), eggs, sweet potato, beans and cheese come together into crispy fritters that are high in protein, rich in healthy fats, and genuinely filling, without tasting fishy or falling apart. Savory, satisfying, and kid-proof. A near-perfect lunchbox food!
- 1 tin sardines (in olive oil, drained, keep the bones)
- 2 eggs
- 1 small-to-medium sweet potato (about fist-sized), grated
- ½ can white beans (about ½ cup), drained and patted dry
- 1 packed cup grated emmental
- 1 tbsp hemp seeds
- Zest of ½ lemon (or to taste)
- ½ tsp salt (or to taste)
- A few grinds black pepper
Prep the sweet potato: grate raw sweet potato and squeeze firmly in a clean towel or paper towel to remove excess moisture. This is key for crunch.
One-bowl mix: roughly mash the beans with a fork. Add sweet potato, eggs, sardines (mashed), cheese, hemp seeds, lemon zest, salt and pepper. Mix until just combined.
Cook: heat a thin layer of olive oil or ghee in a pan over medium heat. Scoop small patties (about a tablespoon each), flatten slightly. Cook 3–4 minutes per side until deeply golden. (Small + thin = more crunch.)
Cool properly: transfer to a rack or paper towel–lined plate. Let cool completely. No lid until fully cool, this keeps them crisp.
- High in protein and healthy fats for lasting energy
- Rich in iron, iodine and omega-3s (thanks to sardines + bones)
- Savory and satisfying
- Holds up well in lunchboxes when cooled properly
Airtight container, cool fully before sealing.
For best texture and flavor. Can be kept longer if well-sealed.
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