These High-Protein Tuna Patties are a simple and nutritious option for any meal. Packed with protein and flavor, they make a great addition to salads, sandwiches, or can be enjoyed on their own. This recipe is easy to follow and uses everyday ingredients to create a delicious and healthy dish.
Ingredients:
- 2 cans (280g each) of tuna
- 1 cup (90g) of rolled oats
- 2 eggs
- 1/2 large onion
- 2 garlic cloves
- 1/4 bunch of chives
- 1/4 bunch of parsley
- 1/2 teaspoon salt
- 1/4 teaspoon chili flakes or black pepper
- 2-3 tablespoons olive oil
Directions:
1. Prepare Tuna:
- Drain the oil or water from the tuna cans and place the tuna in a large mixing bowl.
2. Chop Vegetables:
- Finely chop the onion, chives, and parsley. Crush the garlic cloves. Add all these to the bowl with the tuna.
3. Make Oat Flour:
- Place the rolled oats in a food processor and process for about 2 minutes until you achieve a fine oat flour. Add this oat flour to the bowl.
4. Season:
- Add salt and either chili flakes or black pepper to the bowl. Mix all the ingredients thoroughly to combine.
5. Add Eggs:
- In a small separate bowl, beat the eggs. Pour the beaten eggs into the tuna mixture. Stir everything together until well combined.
6. Shape Patties:
- Using your hands, shape the mixture into medium-sized patties.
7. Cook Patties:
- Heat olive oil in a skillet over medium-high heat. Once hot, add the patties to the skillet.
- Cook each patty for about 3-4 minutes on each side, or until they turn golden brown.
8. Drain and Serve:
Advertisement
- Transfer the cooked patties to a plate lined with a paper towel to drain excess oil.
- Serve the patties hot. They pair beautifully with a fresh salad, or you can tuck them into sandwich buns with your favorite toppings for a delicious burger experience.
Preparation Time: 20 minutes
Cooking Time: 10 minutes
Total Time: 30 minutes
Servings: 4 servings
Calories: Approximately 220 kcal per serving
Serving Suggestions:
- Serve these patties with a side of mixed greens and a light vinaigrette for a refreshing meal.
- Enjoy them in a sandwich with lettuce, tomato, and a dollop of your favorite sauce.
- Pair them with a quinoa or couscous salad for a more substantial dish.
Cooking Tips:
- Make sure to drain the tuna thoroughly to avoid excess moisture in the patties.
- For extra flavor, you can add a squeeze of lemon juice to the mixture before shaping the patties.
- If the mixture is too wet, add a little more oat flour to achieve the desired consistency.
Nutritional Benefits:
- Tuna is an excellent source of high-quality protein and omega-3 fatty acids, which are beneficial for heart health.
- Oats provide a good source of fiber, helping to keep you full and satisfied.
- Fresh herbs like parsley and chives add a boost of vitamins and minerals, including vitamin K and vitamin C.
Dietary Information:
- This recipe is gluten-free if you use certified gluten-free oats.
- For a dairy-free option, ensure all additional toppings or sides are dairy-free.
- Low in carbohydrates, making it suitable for low-carb diets.
Why You’ll Love This Recipe:
- It’s quick and easy to prepare, perfect for busy weeknights.
- High in protein and low in carbs, making it a nutritious choice for any meal.
- Versatile and can be served in various ways to suit your preferences.
Conclusion:
These High-Protein Tuna Patties are a delicious and healthy addition to your meal repertoire. With their simple preparation and versatile serving options, they are sure to become a family favorite. Enjoy the balance of flavors and the health benefits packed into each patty!
Deliciously Easy High-Protein Tuna Patties
Recipe card for Deliciously Easy High-Protein Tuna Patties.
Ingredients
Method
Preparation
- Drain the oil or water from the tuna cans and place the tuna in a large mixing bowl.
- Finely chop the onion, chives, and parsley. Crush the garlic cloves. Add all these to the bowl with the tuna.
- Place the rolled oats in a food processor and process for about 2 minutes until you achieve a fine oat flour. Add this oat flour to the bowl.
- Add salt and either chili flakes or black pepper to the bowl. Mix all the ingredients thoroughly to combine.
- In a small separate bowl, beat the eggs. Pour the beaten eggs into the tuna mixture. Stir everything together until well combined.
- Using your hands, shape the mixture into medium-sized patties.
- Heat olive oil in a skillet over medium-high heat. Once hot, add the patties to the skillet.
- Cook each patty for about 3-4 minutes on each side, or until they turn golden brown.
- Transfer the cooked patties to a plate lined with a paper towel to drain excess oil.
- Serve the patties hot. They pair beautifully with a fresh salad, or you can tuck them into sandwich buns with your favorite toppings for a delicious burger experience.