Hmmm....need a fast meal that's also healthy? Tuna patties to the rescue. We're all trying to eat more fish (especially now at the new year, right?) and this is a quick, easy, budget-friendly, and family-friendly way to go.
All you need are a few items from the fridge and pantry: tuna, eggs, breadcrumbs, onion of some kind, and a couple of spices.
They are fried but I rarely use more than a tablespoon or two of olive oil and we're supposed to have a serving of olive oil a day as well, so it's still a win-win. On the other hand, 29 grams of protein for a little over 200 calories is a definite WIN.
Plus, the end game is this: they're delicious!
Tuna Patties w/Homemade Tartar Sauce
Recipe by Glenna Anderson Muse
Makes 6 /Serving size: 2 patties
Tuna Patties Ingredients:
2 5oz cans chunk Tuna
1/2 cup breadcrumbs
1/4 cup minced onion
(regular, green, or 2 Tbsp dehydrated soaked in 2 Tbsp water)
Optional: 1/4 cup minced Celery (if you like a little crunch)
1/2 tsp salt
1 tsp pepper
1/2 tsp (or more to taste) red pepper flakes
1/4 tsp paprika
1/4 tsp dried thyme
1 tsp sugar
Stir all the ingredients together. Chill for up to an hour if you have time--this helps keep the patties from falling apart. Fry in a small amount of olive oil until nicely browned. Serve with tartar sauce.
Nutrition per 2 patties: Calories 212; Protein: 29; Carbs: 14; Fat: 4; Fiber: 1
Homemade Tartar Sauce
Recipe by Glenna Anderson Muse, adapted from Karen Haggard (Mom)
Makes 1 cup
2/3 cup homemade mayo , Hellman's, or your favorite brand of Mayo
1/3 cup Sweet Pickle relish (or chopped homemade bread & butter pickles)
1 Tbsp fresh lemon juice
1 tsp Worcestershire sauce
1/4 tsp Paprika
1 tsp Onion powder
Salt to taste
Directions: Stir together all ingredients and chill for at least an hour
Nutrition per 1 Tbsp: Calories: 30: Protein: 0; Carbs: 0; Fat: 7; Fiber: 0