Sardine and herb cabbage parcels with cauliflower mash and beans

Sardine and herb cabbage parcels with cauliflower mash and beans

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  • 0:25 Prep
  • 0:45 Cook
  • 4 Servings
  • Advanced

Turn a tin of sardines, a savoy cabbage and a couple of veggies into a nutritious, tasty and low-fat weeknight meal.

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Low kilojoule, Nutrition information


  • 8 large savoy cabbage leaves, washed
  • 2 x 125g cans whole sardines in tomato sauce, mashed
  • 70g (1 cup) fresh breadcrumbs (made from day-old bread)
  • 1/4 cup loosely packed fresh continental parsley, chopped
  • 1 lemon, rind finely grated, juiced
  • 1 teaspoon fresh thyme leaves
  • 1 large garlic clove, finely chopped
  • Salt & freshly ground black pepper
  • 1 x 425g can crushed tomatoes (SPC brand)
  • 200g green beans, topped, halved crossways
  • 1 teaspoon extra virgin olive oil

Cauliflower mash

  • 300g cauliflower, cut into small pieces
  • 1 garlic clove, peeled
  • 2 tablespoons thickened light cream (Pauls brand)
  • Salt & freshly ground black pepper


  • Step 1
    Preheat oven to 180°C. Add 2 cabbage leaves to a saucepan of boiling water and cook for 2-3 minutes or until veins are tender. Transfer to paper towel to drain. Repeat with remaining leaves.
  • Step 2
    Combine sardines, breadcrumbs, parsley, lemon rind, 1 1/2 tablespoons of the lemon juice, thyme and garlic in a bowl. Season with salt and pepper.
  • Step 3
    Place cabbage leaves, vein-side up, on a clean surface. Use a sharp knife to slice off the top of the thick centre veins (to make rolling easier). Spoon sardine mixture onto the centre of the leaves. Fold in sides and roll up to enclose filling.
  • Step 4
    Pour tomato into the base of an ovenproof dish. Place cabbage parcels on top. Cover with a lid or foil and bake in preheated oven for 30 minutes or until the rolls are heated through.
  • Step 5
    Meanwhile, to make cauliflower mash, cook cauliflower and garlic in a saucepan of boiling water for 5 minutes or until tender. Drain. Place in the bowl of a food processor and add cream. Process until smooth and season with salt and pepper. Return to saucepan and stir over medium heat until heated through.
  • Step 6
    Cook beans in a saucepan of boiling water for 2 minutes or until bright green and tender crisp. Drain and return to pan. Add olive oil and season with salt and pepper. Gently toss to coat.
  • Step 7
    Place sardine & herb cabbage parcels on serving plates and drizzle with sauce remaining in the dish. Serve with cauliflower mash and beans .

  • Low carb
  • Low fat
  • Low kilojoule
  • Low sugar
  • Lower gi


  • 1090 kj


  • 10g

    Fat Total

  • 3g

    Saturated Fat

  • 7g


  • 18g


  • 53mg


  • 451.05mg


  • 9g

    Carbs (sugar)

  • 21g

    Carbs (total)

All nutrition values are per serve
  • Author: Jan Purser
  • Image credit: Mark O'Meara
  • Publication: Australian Good Taste



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