This month’s trainer blog is a recipe brought to you but Evolve Trainer, Jenna!
Surprisingly Good Tuna Patties
I’ll be the first to admit when I ventured out to try this recipe I had my doubts. I’m not a huge fan of can or packaged tuna, especially the smell of it, but I happened to have some pouches in my pantry that I wanted to use up. This recipe is now one of my favorites! It’s super quick and easy, and is also easy on the budget. Tuna is a great source of protein and omega-3 fatty acids which makes these patties perfect for muscle repair after a strenuous workout. I like to pair these patties with a side salad of lettuce, cheese, carrots, and cucumbers for a high protein, low carb meal. This recipe yields about 4 patties.
What you will need:
- 9oz of canned or in the pouch tuna
- ½ yellow or white onion chopped
- ⅓ cup oatmeal-old fashioned or quick oats
- 2 egg whites
- Cayenne pepper, black pepper, onion powder, or other favorite seasonings
In a large bowl mix together with your hands the tuna, onion, oatmeal, egg whites and seasonings. Then form into palm size patties. Cook in a pan on the stove on medium heat for 3 minutes on each side or until each side is golden in color. If you are not in a hurry refrigerate the tuna, onion, egg white, oatmeal mixture before forming into patties. The patties will stick together better while cooking on the stove top.
I also make a chipotle mayo to spread on top of the patties. This consists of ¼ cup of mayo, 1 tsp of chili powder, 1 tsp of lime juice, and a dash of cayenne pepper mixed together. I have also used jalapeno ranch on these patties. If you are not a fan of spicy foods try plain mayo, or mayo mixed with 1 tsp of lemon or lime juice.
Evolve Personal Trainer, Jenna
Phone: 605.760.1188
Email: sdjennan@gmail.com