Dairy-Free, Nut-Free, Soy-Free
SERVES 4
PREP TIME: 10 MINUTES / COOK TIME: 10 MINUTES
A quick and easy lunch or dinner, homemade tuna patties are a delicious source of protein and healthy fats. Tuna patties resemble a crab cake because you use bread crumbs and egg as a binder. However, tuna is higher in omega-3 fatty acids and is not only versatile but also affordable. Consider serving these as an appetizer over greens like arugula or spinach.
2 (5-ounce) cans tuna, drained
2 teaspoons Dijon mustard
½ cup small hand-torn pieces sourdough bread
2 tablespoons freshly squeezed lemon juice
1 teaspoon grated lemon zest
2 tablespoons chopped fresh parsley
2 tablespoons chopped scallions, light green and white parts
1 celery stalk, chopped
½ teaspoon salt
½ teaspoon freshly ground black pepper
1 egg
2 tablespoons extra-virgin olive oil
Bioactive ingredients:
tuna, sourdough bread, lemon, parsley, onion,
celery, olive oil
1.
Line a sheet pan with wax paper.
2.
In a medium mixing bowl, combine the tuna, mustard, bread, lemon juice, lemon zest, parsley, scallions, celery, salt, pepper, and egg. Mix well.
3.
Divide the tuna mixture into 4 equal parts on the prepared sheet pan.
4.
Using your hands, shape each serving into a ball, then gently flatten each into a patty.
5.
In a large skillet, heat the oil over medium-high heat.
6.
Add the patties, and cook for about 4 minutes per side, or until golden brown. Remove from the heat.
Per Serving:
Calories: 144; Total fat: 9g; Saturated fat: 1g; Protein: 13g; Total carbohydrates: 4g; Fiber: 1g; Sugar: 1g; Cholesterol: 67g
VARIATION:
Consider using canned salmon or crab for variety. You could use ½ cup panko bread crumbs instead of the sourdough if it is more convenient.