High Protein Sardine Puff
Delight in the satisfying crunch and savory goodness of these High Protein Sardine Puffs, a perfect fusion of delectable flavors and nutritional balance. Packed with omega-3-rich canned sardines, creamy ricotta cheese, and fresh spinach, this recipe wraps a protein-packed filling in flaky, golden puff pastry for an irresistibly crispy bite. Enhanced with aromatic sautéed garlic, red onion, and a hint of bright lemon juice, these savory pastries are easy to make and ready in under an hour, with a prep time of just 20 minutes. Topped with sesame seeds for a toasty crunch, these puffs make a delicious appetizer, snack, or light meal that’s as wholesome as it is indulgent. Whether you’re looking for a creative way to add more protein to your diet or a crowd-pleasing dish with gourmet flair, this recipe has you covered. Serve warm with a fresh salad or enjoy them on their own — they’re guaranteed to impress!
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Recipe Information
Ingredients
- 2 cans (3.75 oz each) canned sardines in olive oil
- 1 package frozen puff pastry sheets
- 1 cup ricotta cheese
- 1 cup spinach, fresh
- 0.5 red onion
- 2 cloves garlic
- 1 tablespoon lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 egg
- 1 tablespoon sesame seeds
Instructions
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
Thaw the puff pastry sheets as per the package instructions.
Drain and flake the sardines in a bowl.
Finely chop the red onion and garlic cloves.
In a skillet over medium heat, sauté the red onion and garlic until they become translucent, about 3 minutes.
Add the spinach to the skillet and sauté until wilted, about 2 minutes.
Remove the skillet from the heat and let the mixture cool slightly.
In a mixing bowl, combine the sardines, ricotta cheese, lemon juice, and the cooled spinach mixture. Add salt and black pepper to taste.
Roll out the thawed puff pastry sheets on a lightly floured surface. Cut into 6 equal squares.
Place a generous spoonful of the sardine mixture in the center of each pastry square.
Fold the pastry over the filling to form a triangle, pressing the edges firmly with a fork to seal.
In a small bowl, beat the egg and brush the tops of the pastry triangles. Sprinkle sesame seeds on top.
Transfer the puff pastries to the prepared baking sheet.
Bake in the preheated oven for 20-25 minutes or until the puffs are golden brown and crispy.
Remove from the oven and let cool slightly before serving.
Nutrition Facts
Calories |
3798 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 240.5 g | 308% | |
| Saturated Fat | 67.9 g | 340% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 649 mg | 216% | |
| Sodium | 4810 mg | 209% | |
| Total Carbohydrate | 310.5 g | 113% | |
| Dietary Fiber | 17.6 g | 63% | |
| Total Sugars | 11.5 g | ||
| Protein | 129.7 g | 259% | |
| Vitamin D | 11.5 mcg | 57% | |
| Calcium | 2080 mg | 160% | |
| Iron | 23.8 mg | 132% | |
| Potassium | 2811 mg | 60% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
