Tuna Patties
Posted by MRC Kitchen on September 9, 2019
Truth be told, this delicious recipe came to us as a request from a client who was looking for a plan-friendly "Tuna Patty" option. We've been hard at work in the MRC Kitchen, and we've come up with something pretty great (bonus: it's also pretty versatile, too!). Our recipe was adapted from a popular "Crab Cakes" recipe, but the simple swap from crab meat to tuna meat yielded a patty that we daresay that we may like even a little better than the traditional crab counterpart!Tuna is an MRC client favorite choice for protein, and we find ourselves cooking with it all of the time! Not only can it be prepared countless different ways; this inexpensive, budget-friendly fish is chocked full of health benefits! Tuna is high in two kinds of Omega-3 fatty acids (Omega-3 DHA and Omega-3 EPA) that help to promote eye and brain health and inhibit cellular inflammation. It's naturally low in carbohydrates and sugars, and while high in Omega-3 fatty acids, it's low in overal fat content! Canned white albacore in water is going to be your best plan-friendly option. Bonus: it doesn't even rank "fishiest" on the tuna spectrum - making it a safe option for those who don't like the "fishy-ness" of fish.
Because the fiber content in tuna is low, it can sometimes seem a little less filling than other protein options. This is where adding other ingredients to your tuna comes in handy like we've done with this recipe here to boost flavor and satiety. Did you know that eating 4 oz. of tuna fulfulls 12% of your daily needs for Viamins D and B16, 30% of your daily need for Vitamin B12, and 8% of your daily need of iron? Vitamin D, if you didn't already know, crucial for a healthy functioning immune system. Recipes like this prove that dairy isn't the only source of Vitamin D in our diets - so eat up!
Ingredients:
- 4-6 oz. canned White Albacore tuna, in water*
- 1/2 egg, white part only
- 1 TBSP MRC Mayonnaise or Walden Farms Mayo
- 3/4 tsp. Old Bay seasoning
- Pepper, one pinch
- 1 tsp fresh parsley, chopped
- 1/4-1/2 tsp. dijon mustard
- 25 calories of Saltines, Melba Rounds, or other plain crackers; crushed
- 2 oz. celery, finely chopped
- Optional: fresh lemon juice
*MRC Clients refer to your menu for exact protein portion sizes. This recipe uses 1 serving tuna.
Instructions
- Mix egg white and tuna meat lightly together with a fork in a medium bowl. Add mayonnaise, Old Bay, pepper, parsley, dijon mustard, celery, and crushed crushed crackers, and mix gently - trying to leave the leaving lobster lumps as in tact as possible. Using your hands, form your patty (or patties if you prefer smaller sized patties).
- Heat a small skillet over medium heat and spray with Pam. Place your patty(ies) in the skillet. Let cook until heat through and browned, flipping once (about 7-10 minutes total). Enjoy warm and sprinkle with more parsley and fresh lemon juice as desired.
Makes 1 serving | Serving size: entire recipe| Replaces: 1 protein, 1/2 carbohydrate, 2 oz. vegetables
Variations:
- Really and truly not a fan of Tuna? No problem! Create "Crab Cakes" by substituting 4 oz. tuna with 4 oz. lump jumbo crab meat; or you can substitute another plan-friendly seafood option!
- Prefer smaller (mini) patties? Create two (or three or four) mini-patties instead of one large one. As your patties get smaller, your cooking time will get shorter!
- Wrap in lettuce leaves for fun tuna wraps (and a boost in veggies)!
