Sardine & Avocado Rice Cakes

Name: Sardine & Avocado Rice Cakes
Prep time: 5 min
Total time: 5 min
Ingredients: 4 plain rice cakes; 120g sardines in olive oil, drained; 1 avocado; 1 tsp lemon juice; black pepper; fresh parsley; pinch of chilli flakes

5 minDairy-freeNo-cookHormone balanceOvulationGluten-freeHigh proteinBone densityLess inflammation

Servings:

Ingredients

—Brown rice cakes — 4
—Sardines in oil — 120 g
—Avocado — 1
—Lemon juice — 1 tsp
—Black pepper
—Fresh parsley
—Pinch of chilli flakes

Allergens

Contains fish

Method

01Mash the ripe avocado in a bowl with a fork. Add lemon juice, freshly ground pepper and chilli to taste. Mix well into a smooth paste — it should spread easily.
02Spread the avocado thickly onto the rice cakes. Be generous — this is the base of the dish.
03Top with sardines, flaking them into larger pieces with a fork. Scatter fresh parsley and add an extra squeeze of lemon if you like.

Why this works

Sardines are among the richest sources of calcium and omega-3 EPA/DHA; avocado adds monounsaturated fats for hormone synthesis; rice cakes keep it light and gluten-free.

Sources

N-3 Fatty Acids (EPA and DHA) and Cardiovascular Health — Current Atherosclerosis Reports, Springer, 2025

Nutrition (per serving)

290

kcal

16g

protein

18g

fat

18g

carbs

fiber

Always check product labels for allergens.