Deliciously Easy High Protein Tuna Patties

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:

• 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!