Entree/Fish

Tuna Quinoa Patties

Packed with lean protein and good for you fiber, these savory patties are a cinch to whip up and make for a perfect lunch or post workout meal. With a 133 calories, 12 grams of protein, 2.3 grams fiber and only 1.5 grams of fat, these patties are perfect for anyone who is trying to eat lean or just prefers to fuel their bodies with healthy and wholesome foods.

 

Tuna Quinoa Patties
It’s funny how recipe ideas come to me. The other day, I was scrolling through Pinterest and I saw a photo of some perfectly drool worthy quinoa zucchini patties. Fast forward a couple hours and my pregnant, craving-crazed self decided that no, no, no zucchini quinoa was NOT the combo needed but instead tuna and quinoa.
Tuna Quinoa Patties
 And so, I began my tuna quinoa patty creation and I have say….. It’s gloriously awesome for a couple reasons.
 1) It fulfilled my random tuna craving completely
 2) These babies are SO HEALTHY!
Tuna Quinoa Patties
I think I’m going to whip up a couple batches and freeze them before life turns crazy with a newborn. That way, I’ll have an easy, ready to eat lunch that I know is not only super nutritious for the both of us but will also be helpful in my quest to fit into my pre-pregnancy jeans…. Or pre-pregnancy anything at this point! Geez people, I am SO PREGNANT right now! Is it June yet? 😉 But enough of this pregnancy talk, I’m pretty sure you stopped by for a recipe right? I hope you enjoy them as much as I did!

 

Tuna Quinoa Patties

Tuna Quinoa Patties

  • Yield: 7 patties
  • Prep Time: 15 minutes
  • Cook Time: 8 minutes

Ingredients

  • 1 medium yellow onion, diced
  • 1 yellow or orange bell pepper, diced
  • 1/2 tablespoon minced garlic
  • 1/2 teaspoon garlic salt
  • 12 ounce can chunk white tuna in water, drained
  • 2 cups cooked white quinoa
  • 1/4 cup seasoned bread crumbs
  • 3 egg whites
  • 2 teaspoons dried parsley
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon garlic salt
  • 1/4 teaspoon dried crushed red pepper flakes

Instructions

  1.  Place diced onion, pepper, garlic, and 1/2 teaspoon garlic salt in a greased pan and sauté on a low heat until soft.

  2. Combine drained tuna, cooked quinoa, egg whites, parsley, Italian seasoning, salt and crush pepper in a large bowl and mix well.

  3. Preheat a skillet or pan on a medium heat.

  4. Pack tuna mixture tightly into a 1/2 cup measuring cup.

  5. Turn cup over the skillet so that the tuna mixture falls out in a nice, thick 1/2 cup shape.

  6. Gently press down with a spatula and form into a thick patty.*

  7. Loosely cover with a sheet of aluminum foil and cook for 4 minutes.

  8. Gently flip patty over and cook another 2-3 minutes.

  9. Serve on a bun with your favorite tarter sauce or over baby spinach with a drizzle of your favorite vinaigrette.

Notes

* Do not flatten too much or press the patty too thin or it will fall apart when you flip it over. If your patty does falls apart, make sure you tightly packed the patty mixture into the measuring cup. You could also try forming slightly thicker patties and cooking it an extra minute on one side.

Nutrition Facts Servings 7.0 Amount Per Serving 1 Patty Calories 133 Total Fat 2g Saturated Fat 0g Monounsaturated Fat 0g Polyunsaturated Fat 0g Trans Fat 0g Cholesterol 19mg Sodium 345mg Potassium 152mg Total Carbohydrate 17g Dietary Fiber 2g Sugars 2g Protein 12g

 

Tuna Quinoa Patties

Leave a Reply

Your email address will not be published. Required fields are marked *