Walnut-Crusted Tuna Cakes
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Thank you Sprouts Farmers Market for sponsoring this post.
March is National Nutrition Month® and this year’s theme is “Go Further with Food.” To me that means eating healthy, balanced meals that fit into our budget and planning out those meals to avoid food waste.
Walnut-Crusted Tuna Cakes
One area of my family’s diet where I know we could use some improvement is eating more seafood. The Dietary Guidelines for Americans recommend including 8 ounces of seafood each week for the general population as part of a healthy diet. Regular intake of seafood is associated with a reduced risk of heart disease. BUT… fresh seafood can be expensive, and you need to cook it within a day or two of purchase or it might spoil (food waste = 😢). Hence, canned tuna!
Canned tuna is a convenient and simple option to add into your week. Stock up when it’s on sale, and you have it on hand for quick future meals. I like to choose no-salted-added tuna to help limit the sodium, and then I can control the amount of salt.
These tuna cakes are full of flavor, thanks to the addition of red onion, bell pepper, and fresh parsley (herbs are always a good way to add fresh flavor). Coat the outsides in a mixture of breadcrumbs and finely chopped walnuts for extra crunch.
What’s your favorite way to Go Further with Food???
Walnut-Crusted Tuna Cakes
Servings 4 servings
Ingredients
- 3 (5-oz.) cans Sprouts solid white no-salt- added albacore tuna, drained
- 1 large egg, beaten
- 1/2 cup nonfat plain Greek yogurt, divided
- 1/4 cup finely chopped red onion
- 1/4 cup finely chopped red bell pepper
- 2 tablespoons chopped fresh parsley
- 3 cloves minced garlic, divided
- 3/8 teaspoon salt, divided
- 1/4 teaspoon pepper
- 1/3 cup panko breadcrumbs
- 1/3 cup finely chopped walnuts
- 1 tablespoon olive oil
- 1/4 cup Sprouts light mayonnaise
- 1/4 teaspoon grated lemon zest
- 1 teaspoon fresh lemon juice
Instructions
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Place the tuna in a medium bowl and flake with a fork. Add egg, ¼ cup yogurt, the onion, bell pepper, parsley, 1 clove minced garlic, ¼ teaspoon salt and the pepper. Mix together with a fork just until blended. Shape tuna mixture into 8 small cakes.
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Place the breadcrumbs and walnuts in a shallow dish, and gently coat both side of each patty in breadcrumb mixture.
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Heat oil in a large nonstick skillet over medium-high heat. Add tuna cakes, in batches if necessary, and cook for 3 to 5 minutes on each side or until golden brown.
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While cakes cook, stir together remaining ¼ cup yogurt, the mayonnaise, lemon juice, lemon zest, garlic, and 1/8 teaspoon salt. Serve sauce with tuna cakes.
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1 Comment
[…] canned tuna is a budget-friendly option that’s easily incorporated into our packed lunches or tuna cakes. Frozen fish and shrimp can also be an affordable and convenient choice to keep on hand. I watch […]