Tuna patties - 3.2g Carbs, 1.7g Fiber, 0.7g Sugar
From: pamelasalzman.com - Adapted from simplyrecipes.com
Makes: 4 large patties OR 7-8 smaller patties
2 (6 oz cans) tuna
2 Tbsp Dijon mustard
1/2 cup panko bread crumbs (or crumbled crackers or mashed potatoes) ** Note: almond meal used instead to lower carbs
1 tsp lemon zest
1 Tbsp fresh lemon juice
1 Tbsp water (or liquid from the cans of tuna)
2 Tbsp chopped fresh parsley (measure after it's chopped)
2 Tbsp chopped fresh green onions, shallots or chives
Freshly ground black pepper to taste
A couple dashes hot sauce OR Tabasco
1 large egg (I imagine you can substitute 1 Tbsp ground flax
meal mixed with 3 Tbsp warm water. Just let it sit for
15 minutes before you add it to the tuna mixture.)
3 Tbsp unrefined olive oil or ghee
1 Tbsp unsalted butter or ghee
Drain the liquid from the tuna cans. If the tuna is packed
in water, reserve a tablespoon of the tuna water and also
add a teaspoon of olive oil to the tuna mixture in the next
step.
In a medium bowl, mix together the tuna, mustard, bread crumbs,
lemon zest, lemon juice, water, parsley, onions, and hot sauce.
Add salt and pepper and taste for seasoning before adding in
the egg. Add egg to mixture and combine.
Line a baking sheet or a tray with parchment or waxed paper.
To make a patty, shape some of the mixture into a ball and
then flatten between your hands. Place all the patties on
the prepared tray and refrigerate for an hour so they don't
fall apart when you cook them. If you're in a hurry, you
can stick them in the freezer for 15 minutes.
Heat the oil and butter or ghee in a large skillet over medium
heat. You want the oil and butter to be warm enough so that
the patties sizzle when they hit the pan, but you don't want
them to be smoking. Gently transfer the tuna patties to the
pan and saute until browned, about 3-4 minutes on each side.
Nutrition From: www.caloriecount.about.com
Omitting added salt. Using almond meal instead of bread crumbs!!!
1 egg used for nutrition.
Servings: 4
Serving Size 137 g
Nutrition per Serving:
358 Calories, 239 Calories from Fat, 26.6g Total Fat, 10g Saturated Fat, 0g Trans Fat, 105mg Cholesterol, 119mg Sodium, 3.2g Total Carbs,
1.7g Dietary Fiber, 0.7g Sugars, 27g Protein
Vitamin A 15% - Vitamin C 10% - Calcium 5% - Iron 8%
Nutrition Grade: B-
Good points:
Low in sodium
Very low in sugar
High in niacin
Very high in selenium
Bad points:
High in saturated fat
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