Yummy Tuna Patties
Posted on 2013-01-29 by the_green_midget
I find that the easiest way to get enough protein in my diet (not that I really get enough protein) is to have a can of tuna once in a while. I have been known to eat it straight out of the can when I'm feeling particularly lazy, but let's face it: tuna on its own is pretty damn boring. For a while I was mixing it with low fat greek yogurt (instead of mayonnaise), a few nuts, maybe some herbs or cut up veggies. I haven't bought greek yogurt in a while, however, so today I decided to mix it up with some stuff I had lying around the kitchen. Thus were born these super tasty tuna patties.
Ingredients
- 1 can tuna (I used Gold Seal Chunk Light Tuna in broth)
- 1 egg
- 2 tbsp instant oats
- 2 tbsp whole spelt flour
- 1 tsp whole grain mustard
- 2 tbsp fresh cilantro
- small amount of fat for frying pan (I used a bit of non-stick cooking spray)
Mix everything in a bowl with a fork until it's well-blended. Heat up a frying pan to medium heat and add a small amount of fat for cooking (a couple of sprays of non-stick cooking spray in my case). Form the tuna mixture into patties with your hands and gently place them in the frying pan. I was able to make three approximately 3-inch patties. Cook for 5 minutes on each side. Serve immediately.
I'm not sure if they keep because I just wolfed mine down right away. I topped them with a few tablespoons of cottage cheese. Yum! Here's the nutritional breakdown for all three patties:
Calories: 277kcal
Carbs: 15g
Fat: 9g
Protein: 36g
Green Midget: I like to add some finely minced onion. Really you could season the tuna or salmon any way you wanted.
Yummy stuff and great protein with healthy fat.
I read something a few days ago about the mercury in canned tuna. They recommended using chunk light tuna as it has less contamination (it comes from smaller, therefore younger, fish who have not lived long enough to absorb as much mercury).
Not sure if either of the two young adults or hubby would eat though.