Ingredients :
2 cans (280g each) of tuna1 cup (90g) of rolled oats2 eggs1/2 large onion2 garlic cloves1/4 bunch of chives1/4 bunch of parsley1/2 teaspoon salt1/4 teaspoon chili flakes or black pepper2-3 tablespoons olive oil
Préparations :
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 minutesCooking Time: 10 minutesTotal Time: 30 minutesServings: 4 servingsCalories: Approximately 220 kcal per servingServing 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