Discover the vibrant flavors of the Mediterranean with this unique paleo main course featuring crispy fried cauliflower and sardine patties. These golden patties combine the nutty crunch of lightly fried cauliflower with the rich, savory taste of sardines, enhanced by aromatic Mediterranean herbs. Finished with a fragrant olive oil drizzle infused with fresh rosemary, oregano, and lemon zest, this dish offers a delightful balance of textures and tastes perfect for a wholesome, nutrient-dense meal.
Ingredients
- 1 medium head cauliflower, cut into small florets
- 1 can (about 4 oz) sardines in olive oil, drained and flaked
- 2 large eggs, lightly beaten
- 1/2 cup almond flour (or coconut flour for nut-free)
- 2 tablespoons finely chopped fresh parsley
- 1 tablespoon chopped fresh oregano
- 1 teaspoon chopped fresh rosemary
- 2 cloves garlic, minced
- 1 small shallot, finely chopped
- 1 teaspoon lemon zest
- Salt and freshly ground black pepper, to taste
- 1/4 teaspoon smoked paprika (optional)
- Olive oil, for frying (about 1/4 cup)
For the Herb-Infused Olive Drizzle:
- 1/3 cup extra virgin olive oil
- 1 teaspoon fresh rosemary, finely chopped
- 1 teaspoon fresh oregano, finely chopped
- 1 teaspoon lemon zest
- Pinch of sea salt
Instructions
- Steam or boil the cauliflower florets until just tender but not mushy, about 5 minutes. Drain well and let cool completely. Once cooled, pulse the cauliflower in a food processor until finely chopped but not pureed.
- In a large bowl, combine the chopped cauliflower, flaked sardines, beaten eggs, almond flour, parsley, oregano, rosemary, garlic, shallot, lemon zest, salt, pepper, and smoked paprika. Mix thoroughly until the mixture holds together when pressed. If too wet, add a little more almond flour.
- Shape the mixture into small patties, about 2-3 inches in diameter and 1/2 inch thick. Place patties on a plate or tray lined with parchment paper.
- In a large skillet, heat olive oil over medium heat. Once hot, carefully add the patties, cooking in batches to avoid overcrowding. Fry each side for 3-4 minutes or until golden brown and crispy.
- Remove patties and drain on paper towels to remove excess oil.
- To prepare the herb-infused olive drizzle, combine olive oil, rosemary, oregano, lemon zest, and sea salt in a small bowl. Stir and let sit for 5 minutes to infuse flavors.
- Serve the crispy fried cauliflower and sardine patties warm, drizzled generously with the herb-infused olive oil. Garnish with additional fresh herbs or lemon wedges if desired.
Tips & Variations
- Make it vegan: Substitute sardines with mashed chickpeas or finely chopped artichoke hearts and replace eggs with flax eggs (1 tablespoon ground flaxseed mixed with 3 tablespoons water).
- Spice it up: Add a pinch of red chili flakes or smoked paprika to the batter for a smoky heat.
- Herb swap: Try fresh thyme or basil in place of oregano and rosemary for a slightly different herbal profile.
- For a lighter version, bake the patties at 400°F (200°C) for 15-20 minutes, flipping halfway through, instead of frying.
- Try our other Mediterranean recipes or explore more paleo-friendly dishes in our Paleo recipes collection for healthy meal ideas.
Storage & Nutrition
Store leftover patties in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet or oven to maintain crispiness. The herb-infused olive drizzle can be stored separately in the fridge for up to one week.
This dish is rich in omega-3 fatty acids from sardines, fiber from cauliflower, and antioxidants from fresh herbs and olive oil, making it a nutritious choice for heart and brain health. For detailed nutritional information on sardines and olive oil, visit the Nutrition Value Database.
Frequently Asked Questions
- Can I use canned tuna instead of sardines?
- Yes, canned tuna is a good substitute; however, sardines provide more omega-3s and a richer flavor that complements the herbs well.
- How can I make the patties crispier?
- Ensure the cauliflower is well drained before mixing, and fry in hot oil without overcrowding the pan. Alternatively, finish patties under the broiler for a minute or two after frying.
- Is this recipe suitable for a paleo diet?
- Yes, all ingredients used are paleo-friendly, including almond flour and olive oil, making it ideal for those following a paleo Mediterranean diet.
Browse our recipe collection for more cooking inspiration.
For nutritional information, visit Nutrition.gov.
