High Protein Sardine Puff

Take your savory snacks to the next level with this **High Protein Sardine Puff**, a flaky, golden pastry packed with nutrient-rich sardines, creamy ricotta, and vibrant spinach. Perfect as a quick lunch, hearty appetizer, or protein-packed snack, this recipe combines the buttery layers of puff pastry with a filling that’s both satisfying and delicious. Enhanced with aromatic garlic, sautéed red onion, and a zesty splash of lemon juice, each bite offers a delightful balance of richness and brightness. Topped with a sesame seed garnish for added crunch, these baked triangles are ready in under an hour and are irresistibly crisp and golden. Whether you're boosting your omega-3 intake or seeking high-protein finger food, this delectable sardine puff checks all the boxes.

Nutriscore Rating: 62/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 6

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

Directions

Step 1

Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2

Thaw the puff pastry sheets as per the package instructions.

Step 3

Drain and flake the sardines in a bowl.

Step 4

Finely chop the red onion and garlic cloves.

Step 5

In a skillet over medium heat, sauté the red onion and garlic until they become translucent, about 3 minutes.

Step 6

Add the spinach to the skillet and sauté until wilted, about 2 minutes.

Step 7

Remove the skillet from the heat and let the mixture cool slightly.

Step 8

In a mixing bowl, combine the sardines, ricotta cheese, lemon juice, and the cooled spinach mixture. Add salt and black pepper to taste.

Step 9

Roll out the thawed puff pastry sheets on a lightly floured surface. Cut into 6 equal squares.

Step 10

Place a generous spoonful of the sardine mixture in the center of each pastry square.

Step 11

Fold the pastry over the filling to form a triangle, pressing the edges firmly with a fork to seal.

Step 12

In a small bowl, beat the egg and brush the tops of the pastry triangles. Sprinkle sesame seeds on top.

Step 13

Transfer the puff pastries to the prepared baking sheet.

Step 14

Bake in the preheated oven for 20-25 minutes or until the puffs are golden brown and crispy.

Step 15

Remove from the oven and let cool slightly before serving.

Nutrition Facts

Serving size	(1301.3g)

Amount per serving	% Daily Value*
Calories	3798.2

Total Fat 240.5g	0%
Saturated Fat 67.9g	0%
Polyunsaturated Fat 4.2g
Cholesterol 648.7mg	0%
Sodium 4809.9mg	0%
Total Carbohydrate 310.5g	0%
Dietary Fiber 17.6g	0%
Total Sugars 11.5g
Protein 129.7g	0%

Vitamin D 458.4IU	0%
Calcium 2079.9mg	0%
Iron 23.8mg	0%
Potassium 2810.8mg	0%

*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.

Source of Calories

Fat: 55.1%

Protein: 13.2%

Carbs: 31.6%