Lunches don’t need to be boring, bland or repetitive with this versatile tuna patty. I have made this simple recipe numerous times, each time serving it with something different. It could be left overs, steamed vegetables or a fresh green garden salad. Your creativity will all depend on the time you have to prep.
I tend to prep and cook mine while making dinner in the evening, but it could be prepped in the evening and cooked in the morning or lunch time.
Tuna‘s most common health benefit is its significant impact on heart health. It reduces heart disease as it contains very high levels of omega-3 fatty acids.This helps to reduce omega-6 fatty acids and cholesterol in the arteries and blood vessels.
Oat bran contains more fiber and soluble fiber than oatmeal. It effectively lowers cholesterol and helps digestion. It also contains protein, calcium, iron, thiamin, phosphorus, riboflavin, magnesium, and zinc.
Difficulty: simple, Serving: 2 Tuna Patties (2 servings)
What we need: non- stick pan
- 1 Can tuna (drained)
- 1/2 cup oat bran
- 1 free range egg
- 1 tsp mustard
- 1 tsp lemon zest
- 1/2 Tbs lemon juice
- 1 Tbs parsley (chopped)
- 1 Tbs chives (chopped)
- Jalapeno slices (optional)
- 1 tsp olive oil
- 1/2 Tbs water (a little extra if needed)
- Dash of olive oil and a little butter for cooking
- Salt and Pepper for seasoning
- Drain tuna
- In a medium bowl mix all the ingredients except the olive oil ad butter kept for cooking.
- Season with salt and pepper.
- Divide the mixture into two parts and form balls. Place on a plate with wax paper.
- Flatten into a patty.
- Cover with cling film and refrigerate for an hour or until ready to cook. Please note that you can cook them straight away but this helps them keep their form.
- Heat a pan with olive oil and a little butter to medium-high heat.
- Place the tuna patties into pan and saute’ for 3-4 minutes on each side. They must be beautifully browned.
- Serve with a side of your choice.
- A lemon wedge, healthy Tzatziki or tartar sauce are perfect additions.