Tuna Fish Cakes with Sardines and Tzatziki Sauce (High Protein)
I’ve always relied on canned tuna to keep high quality fish in our diets. But I have to say… for two people who love to cook, since moving to Portugal, the hubby and I rely on canned tuna and sardines way more than I ever expected. Like these tuna fish cakes with sardines and tzatziki sauce.
They’re one of those happy accidents that comes from using staples from the pantry. And now are one of our favorite high-protein batch cook meals that puts more fish into our diet.
We keep good-quality tuna and sardines in olive oil on hand, plus chickpeas and herbs. And easily we’ve got these golden, crispy cakes that taste like something you’d order at a seaside café. Not something you pulled from your freezer on a weeknight.
When they hit the pan, the kitchen fills with the smell of dill, garlic, and that rich, savory fish aroma that lets you know dinner is going to be good. The hubby and I will happily eat them straight from the skillet with a squeeze of lemon. Simple and delicious.
But even better when paired a bright, garlicky tzatziki sauce takes them straight into “craveable meal prep” territory. We batch these tuna fish cakes for our workweek – usually doubling or tripling the recipe so we can pull a couple of patties from the freezer and have dinner ready in minutes.
Why These Tuna Fish Cakes Are a Weeknight and Meal Prep Win
Here’s the thing: we’re not pan-searing fresh fish fillets every single night, no matter how much we love seafood. But we still want that deeply satisfying, protein-packed meal that doesn’t leave us hungry an hour later. So we leaned into something Portugal does best… canned fish… and built tuna fish cakes with sardines that actually are loaded with… FISH. Not a sad breadcrumb puck.
And boy do these cakes deliver when it comes to protein. They’ve got an estimated 22-25 grams of protein per cakes, making them a serious powerhouse for staying full and fueled. I love using a mix of tuna and sardines in olive oil, paired with chickpeas for a mix of protein sources. Of course, you could use fish packed in water for lower calories, but olive oil is also good while adding extra delicious flavor.
Then pairing in fresh veggies like fennel, celery, and red pepper with herbs like parsley, dill, and oregano… Makes these sardine and tuna fish cakes taste far more complex than the humble ingredient list suggests.
Finish with a squeeze of lemon and that tangy tzatziki cut through the richness in all the right ways. Make them once, and you’ll start thinking in batches too… one tray for now, one for the freezer.
A Bit About Portuguese Canned Fish History
When we moved to Portugal, I fell hard for the canned fish culture. This isn’t the sad, dusty, kinda flavorless tins of tuna we grew up with. Instead, these are beautiful jars and cans of tuna, sardines, salmon, mackerel, all packed in good olive oil, lined up like jewels on tiny shop shelves. They are prepped and served in the cans in fine dining restaurants here.
Portugal’s fish canning industry goes back to the 1850s. It expanded in World War II, turning Atlantic sardines into exports that fueled the economy through wars and beyond. Women hand-packed them, creating a tradition that’s now gourmet delish. Gold standards are brands like Ramirez or Pinhais.
If you visit Portugal, there are plenty of fancy canned shops where you can buy some of these yummy treats to take home. But my advice is to pop into the grocery stores and buy the higher quality ones for half the price.
If you’re in the States, look for quality brands like Wild Planet or Safe Catch that use sustainably caught fish and minimal ingredients.
How These High-Protein Fish Cakes Became a Staple
One of our favorite ways to eat canned sardines is on crackers or toast. And for tuna? Coming from the States, I admit a fondness for tuna noodle casserole. Not that stuff made with mushroom soup. Nope I made my own recipe that is AWESOME. Find it here. BUT as much as I love eating both these fish these ways, we wanted other ways to eat them. So one day, I started mixing tuna with things I had in the fridge. And that’s how these bad boys were born.
I thought, “Why not throw sardines in here too?” I was a little skeptical at first, worried it would it be too fishy, too intense. But once those patties hit the pan and I got that first bite, with crisp edges, soft centers, and the hit of dill and lemon, I was sold.
Don’t get me wrong, we LOVE fresh fish (one of my favorite ways to easily cook fresh fish at home without smelling up the house). But when canned fish, there’s no rushing to cook it before it spoils. It’s shelf-stable omega-3s and protein ready anytime. We eat seafood more consistently, boosting our diet effortlessly. Now, making a big batch of these tuna fish cakes has become part of our regular rhythm: mix, form, cook some, freeze the rest, and still feel a bit surprised at how easy it gets when we open the freezer and find goodies like these tuna fish cakes and sardines waiting for us.
What Makes These Tuna Fish Cakes Actually Work
Here’s what we’ve learned from making these meal prep fish cakes on repeat:
- They freeze like a dream. Cook once, eat many times. We make a big batch, freeze them in single layers on a baking sheet or tray. Then pop into airtight containers or freezer bags. Reheated in the oven, hot pan, or air fryer, they come back with crisp edges and tender centers. No one would guess they were frozen. Btw, you can freeze them uncooked or already cooked.
- The mix of tuna and sardines is the flavor backbone. The tuna gives structure and a milder base, while the sardines bring richness, depth, and those omega-3s. Using the ones packed in olive oil adds built-in flavor, and we reserve some of that oil for cooking the patties so nothing goes to waste. A food processor makes quick work of mixing everything together evenly.
- Chickpeas and veggies do double duty. The chickpeas add extra protein and help bind the tuna patties without making them heavy. Fennel, celery, and red pepper bring crunch and freshness that keep the cakes from feeling dense or one-note.
- The seasoning isn’t shy. Dried dill, oregano, black pepper, nutmeg, and lemon salt make these taste like a considered recipe, not just “whatever was in the pantry.” The nutmeg is subtle… you won’t necessarily pick it out… but it gives warmth that works beautifully with fish.
- Tzatziki is the cooling counterpoint. Thick Greek yogurt, cucumber, garlic, lemon, parsley, and dill make a sauce that’s bright, tangy, and refreshing. It balances the richness of the fish cakes, and honestly, we’ll happily eat it by the spoonful.
For cooking, we use either a nonstick skillet or cast iron pan with a bit of that reserved olive oil from the fish. If you’re going for even less oil, an air fryer works beautifully and gives you that crispy exterior without any frying. Or pop into the oven at 375 degrees onto an oiled baking sheet.
How We Serve and Batch These Tuna Fish Cakes
Here’s how we like to build meals around them:
Over greens: Serve 1-2 warm tuna fish cakes over a bed of lettuce or arugula with a generous spoonful of tzatziki and a squeeze of lemon. Add sliced cucumber, tomato, or olives if you want to lean into a Mediterranean bowl vibe.
On a bun: Tuck a fish cake into a toasted bun with green leaf lettuce, red onion, and a big smear of tzatziki (or tartar sauce if that’s your thing). It’s basically a high-protein fish burger with better flavor.
Straight from the pan: Sometimes the best way is the simplest… hot from the skillet with a fork in one hand and tzatziki in the other. Or just a squeeze of lemon.
Make These Tuna Fish Cakes Your Own
The beauty of this recipe is how it transforms pantry staples into something you’ll actually crave. You get all the satisfaction of a restaurant-quality meal with better-for-you ingredients, serious protein, and the convenience of batch cooking. Plus, you’re eating more omega-3s without thinking about it, which is always a win.
If you try these tuna fish cakes with sardines and tzatziki, I’d love to know how you serve them… over greens, in a bun, or straight from the pan with a fork in one hand and tzatziki in the other. Do you batch cook them for the week, or are you a freeze-for-later person like us? Leave a comment below, share your tweaks, or ask any questions you have so we can keep making high-protein meal prep magic together.
Frequently Asked Questions About Tuna Fish Cakes
- Can I freeze tuna fish cakes? Absolutely! They freeze beautifully for up to 3 months. Cool completely, freeze in a single layer on a baking sheet, then transfer to freezer bags. Reheat in the oven or air fryer until crispy.
- What can I substitute for sardines? You can use all tuna if you prefer a milder flavor, or try canned salmon for a different twist. The sardines add richness and omega-3s, but the recipe works with just tuna too.
- Can I make these without a food processor? Yes! Just drain and mash everything with a fork or potato masher in a large bowl. It’ll take a bit more elbow grease, but the texture will be slightly chunkier—which some people actually prefer.
- How do I know when they’re done cooking? They should be golden brown and crispy on both sides, with an internal temperature of 63°C (145°F). They’ll firm up even more as they cool on the wire rack.
- Can I bake these instead of pan-frying? Yes! Brush them lightly with olive oil and bake at 200°C (400°F) for about 20-25 minutes, flipping halfway through. They won’t be quite as crispy as pan-fried, but they’re still delicious.
- What else can I serve with these besides tzatziki? Tartar sauce, lemon aioli, sriracha mayo, or even just a simple squeeze of lemon with hot sauce all work beautifully. We also love them with a Greek salad on the side.
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Sardine & Tuna Fish Cakes with Tzatziki Sauce
Ingredients
Fish Cake Ingredients
- 1 385 g can tuna filet in olive oil (or 3 – 5 oz cans) drained, reserving 2-3 tbsp oil
- 2 cans sardines in olive oil drained, reserving 2-3 tbsp oil
- ½ small red bell pepper finely chopped
- 1 cup cooked chickpeas drained and rinsed
- ¼ large fresh fennel bulb finely chopped
- 2 sticks celery finely chopped
- 3 cloves garlic minced
- ½ cup fresh parsley chopped
- 2 large eggs
- 2 tsp Dijon mustard
- 1 cup fine bread crumbs
- 1 tsp dried oregano
- 2 tsp dried dill
- 1 tsp black pepper
- ½ tsp nutmeg
- 1.5 tsp lemon salt or sea salt + zest from 1/2 lemon
Tzatziki Sauce Ingredients
- 375 g Greek yogurt full-fat for creaminess
- ¼ cup lemon juice
- 3 cloves garlic minced
- ½ cup fresh parsley chopped
- 2 small cucumbers grated and excess water squeezed out
- 1 tbsp dried dill or 2 tbsp fresh, chopped
- Salt and pepper to taste
Instructions
Fish Cake Instructions
- Drain tuna and sardines over a bowl to reserve 3-5 tbsp flavorful olive oil for cooking.
- Flake fish into a large bowl (remove large bones if preferred; tiny soft ones add calcium).
- Add chickpeas and lightly mash some with a fork for texture… mix of whole and mashed is perfect.
- Finely chop red pepper, fennel, celery, garlic, and parsley by hand (or pulse chickpeas in food processor if you prefer).
- Stir into fish along with eggs, mustard, bread crumbs, oregano, dill, pepper, nutmeg, and lemon salt.
- Mix until just combined and holds when squeezed—if too wet, add breadcrumbs; too dry, splash reserved oil. Don't overwork or they'll get dense.
- Portion with 1/2-cup measure or pack firmly into crumpet ring for neat rounds… lift to release.
- Place each finished cake onto a plate. Cover and chill 30 minutes (or overnight) so crumbs hydrate and it firms up.
Tzatziki Sauce Instructions
- Grate cucumbers and put into a kitchen towel. Twist and squeeze the towel until no more water comes out.
- Mix drained cucumber with yogurt, lemon juice, garlic, parsley, dill, salt, and pepper.
- Taste and adjust (more lemon for zing!). Chill and allow the flavors to bloom as it sits. Great for leftovers too.
Cooking the Fish Cakes
- Heat 1-2 tbsp reserved oil in non-stick skillet over medium high heat.
- Add cakes without crowding; cook 3-4 minutes per side till deep golden, crisp-edged, and aromatic (dill + nutmeg heaven).
- Gently flip so cakes don't fall apart.
- Remove from pan when both sides are golden brown and cakes have cooked through. Drain on wire rack. Keep warm in low oven if batching.
Serving Ideas
- Pile hot cakes over arugula/lettuce with tzatziki dollop, or layer in bun with green lettuce (tartar sauce swap works too).
For Batching/Freezing:
- Place plate in the freezer. Once completely frozen, place in a bag to use when needed. Thaw in the fridge. Reheat in a pan until center is warm and outsides are crispy.