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Friday, May 8, 2015

Tuna Patties

Tuna is such a great food, lots of health benefits..cardiovascular health, eye health, cancer prevention , cognitive benefits, mood lifter, improved insulin response and promotes detoxification...Omega 3 fatty acids are a good thing!!


2 6-ounce cans tuna
2 teaspoons Dijon mustard
1/2 cup white bread torn into small pieces (I prefer to use my own bread crumbs for this)
1 teaspoon lemon zest
1 Tbsp lemon juice
1 Tbsp water (or liquid from the cans of tuna)
2 Tbsp chopped fresh parsley
2 Tbsp chopped fresh chives, green onions, or shallots
Salt and freshly ground black pepper
A couple squirts of Crystal hot sauce or tabasco
1 raw egg
2 Tbsp olive oil
1/2 teaspoon butter

To Prepare

1 Drain the liquid from the tuna cans. I like to use a good Solid White Albacore is just a bette tasting tuna. If you are using tuna packed in water, reserve a tablespoon of the tuna water, and add a teaspoon of olive oil to the tuna mixture in the next step.

2 In a medium bowl, mix together the tuna, mustard, torn white bread, lemon zest, lemon juice, water, parsley, chives, and hot sauce. Sprinkle on salt and freshly ground black pepper. Taste the mixture before adding the egg to see if it needs more seasoning to your taste. Mix in the egg.

3 Divide the mixture into 4 parts. With each part, form into a ball and then flatten into a patty. Place onto a wax paper lined tray and chill for an hour. (You can skip the chilling if you want, chilling just helps the patties stay together when you cook them.)

4 Heat the olive oil and a little butter (for taste) in a cast iron or stick-free skillet on medium high. Gently place the patties in the pan, and cook until nicely browned, 3-4 minutes on each side.

Serve with wedges of lemon. You can also serve with tartar sauce on slider buns for a tuna burger.

*Note: To make your own breadcrumbs: I make my own bread and because there are no preservatives in home made bread it does get dry fast. Whatever I have left over I just put the leftover bread slices on a pan and place it in my oven until the bread is completely dry...can take a few days to completely dry out. Then I put the pieces in my blender and grind them up!! I then keep them in a Ball jar. If you want Italian flavored crumbs, just add whatever seasonings you want!!

Serving: 1 Pattie

Calories 139                                 Sodium 307 mg
Total Fat 5 g                                 Potassium 0 mg
Saturated 0 g                                 Total Carbs 8 g
Polyunsaturated 0 g                 Dietary Fiber 0 g
Monounsaturated 0 g                 Sugars 0 g
Trans 0 g                                 Protein 16 g
Cholesterol 48 mg  
Vitamin A 0%                                 Calcium 0%
Vitamin C 0%                                 Iron 0%

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.



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