These High-Protein Tuna Cakes are a nutritious and tasty way to get your protein fix. Packed with tuna, eggs, and a few other healthy ingredients, they make for a delicious meal or snack. They’re crispy on the outside and tender on the inside, and they’re easy to whip up in no time!
Ingredients:
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2 cans (5 oz each) tuna in water, drained (or use fresh tuna if preferred)
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2 large eggs
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1/2 cup breadcrumbs (preferably whole wheat for extra fiber)
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1/4 cup grated Parmesan cheese (optional, for added flavor)
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1/4 cup finely chopped onion (green onions or red onion work well)
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2 tbsp mayonnaise or Greek yogurt (for a lighter version)
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1 tbsp Dijon mustard
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1/2 tsp garlic powder
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1/2 tsp onion powder
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1/4 tsp paprika or smoked paprika
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Salt and pepper, to taste
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Olive oil (for frying)
Optional:
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1 tbsp fresh parsley or cilantro, chopped (for extra flavor and color)
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Lemon wedges (for serving)
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Hot sauce (optional, for a spicy kick)
Instructions:
1. Prepare the Tuna:
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Drain the tuna thoroughly and place it in a large mixing bowl. Use a fork to break it apart into smaller flakes.
2. Mix the Ingredients:
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Add the eggs, breadcrumbs, Parmesan cheese, onion, mayonnaise or Greek yogurt, Dijon mustard, garlic powder, onion powder, paprika, salt, and pepper to the tuna.
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Mix everything together until well combined. The mixture should be firm enough to hold together but not too dry. If the mixture is too wet, you can add a little more breadcrumbs. If it’s too dry, add a small splash of water or more mayo/yogurt.
3. Shape the Cakes:
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Use your hands to shape the tuna mixture into small patties (about 4-6 patties depending on the size you prefer). Press gently to form them into even thickness.
4. Cook the Tuna Cakes:
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Heat 1-2 tablespoons of olive oil in a large skillet over medium heat. Once the oil is hot, place the tuna cakes in the pan.
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Cook for about 4-5 minutes per side, or until golden brown and crispy on the outside. Be gentle when flipping them, as they can be a little delicate.
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If needed, you can cook the cakes in batches, adding more oil as necessary.
5. Serve:
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Serve the tuna cakes hot, with a side of fresh veggies, a squeeze of lemon juice, and optionally, a dollop of Greek yogurt or a dipping sauce like tartar sauce or hot sauce.
Tips:
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Make-Ahead: You can prepare the tuna cakes in advance and refrigerate them for up to 2-3 days. Reheat them in a skillet for a few minutes before serving.
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Bake Option: For a healthier, oil-free option, you can bake the tuna cakes in a preheated oven at 400°F (200°C) for about 15-20 minutes, flipping halfway through.
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Protein Boost: If you want to boost the protein even more, consider adding a scoop of unflavored protein powder to the mixture or using chickpea flour as a binder instead of breadcrumbs.
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Storage: These tuna cakes can be stored in the fridge for up to 3 days and can be frozen for up to a month. Just reheat them in the oven or on the stovetop.
These High-Protein Tuna Cakes are great for a quick meal or a high-protein snack. They’re packed with flavor, easy to make, and a healthy option for any time of the day! Let me know how they turn out or if you’d like to customize the recipe further!