Crispy Tuna and Cabbage Patties

These Crispy Tuna and Cabbage Patties are a delicious and nutritious option for a quick and easy meal. Packed with flavor and vegetables, they are a fantastic light meal, appetizer, or a flavorful addition to your lunchbox.

Preparation Time:

• Prep Time: 20 minutes
• Cook Time: 15-20 minutes
• Total Time: 35-40 minutes

Ingredients:

• 2 Large Eggs (100g)
• 3 tablespoons (45g) Semolina
• 7 ounces (180g) Canned tuna in water, drained
• 1 tablespoon (15g) Dried dill
• 2 cups (500g) Shredded cabbage
• 1 Medium onion (100g), chopped
• 2 teaspoons (10g) Paprika
• Black pepper to taste
• 3 cloves Garlic (6g), minced
• 1 Bell pepper (100g), chopped
• 1 cup (200g) Canned beans (rinsed and drained) – such as chickpeas or cannellini beans
• 2 tablespoons (10g) Fresh cilantro, chopped
• Salt to taste
• Olive oil for cooking

Read More

Instructions:

• Combine Ingredients: In a large bowl, combine shredded cabbage, chopped onion, minced garlic, chopped bell pepper, drained tuna, drained beans, dill, paprika, and black pepper.
• Add Binding Agents:
  • Add eggs to the bowl and mix well to combine.
  • Gradually add semolina, mixing thoroughly until the mixture holds together well.
• Shape Patties:
  • Using your hands, shape the mixture into 4-6 patties.
• Cook Patties:
  • Heat a large skillet with a drizzle of olive oil over medium heat.
  • Cook the patties for 4-5 minutes per side, or until golden brown and cooked through.
• Serve:
  • Garnish with chopped cilantro and serve hot.

Serving Suggestions:

• Serve hot as a main course with a side salad or soup.
• Enjoy as a hearty appetizer or snack.
• Great for lunchboxes or picnics.

Cooking Tips:

• Add breadcrumbs: For extra binding, add 1/4 cup (30g) of breadcrumbs to the mixture.
• Spice it Up: Add a pinch of red pepper flakes or a dash of hot sauce for extra heat.
• Make it Heartier: Add cooked quinoa or rice to the mixture.
• Vegetarian Option: Replace tuna with chickpeas or lentils for a vegetarian version.

Read More

Nutritional Benefits:

• Good source of protein from tuna, eggs, and beans.
• Rich in vitamins and minerals from vegetables like cabbage, bell peppers, and onions.
• Provides fiber from cabbage and beans.

Dietary Information:

• Can be vegetarian by replacing tuna with chickpeas or lentils.
• Can be gluten-free by using gluten-free bread crumbs (if using).

Nutritional Facts (per serving – approximate):

• Calories: 250-300
• Protein: 15-20g
• Fat: 10-15g
• Carbohydrates: 20-25g
• Fiber: 4-6g

Storage:

• Best enjoyed immediately.
• Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
• Reheat gently in a skillet or microwave.

Why You’ll Love This Recipe:

• Quick and easy to make.
• Uses simple and readily available ingredients.
• Packed with flavor and nutrients.
• A versatile dish that can be enjoyed as a main course or a side.

Read More

Conclusion:

These Crispy Tuna and Cabbage Patties are a delicious and nutritious option for a quick and easy meal. They are packed with flavor and offer a great way to incorporate vegetables into your diet. Enjoy these tasty patties as a main course, appetizer, or a flavorful addition to your lunchbox.

Frequently Asked Questions:

1. Can I use frozen cabbage?

   • Yes, you can use frozen shredded cabbage. Thaw it completely and squeeze out as much water as possible before using.

2. Can I use canned chickpeas instead of other beans?

   • Absolutely! Canned chickpeas work perfectly well in this recipe.

3. Can I add other vegetables?

   • Yes, feel free to add other vegetables such as carrots, zucchini, or spinach to the mixture.

4. Can I make these patties ahead of time?

   • You can prepare the patty mixture ahead of time and refrigerate it for up to 24 hours.

5. Can I bake these patties instead of pan-frying them?

   • Yes, you can bake the patties in a preheated oven at 375°F (190°C) for 15-20 minutes, or until golden brown and cooked through.

6. What can I serve these patties with?

   • Serve these patties with a variety of sides, such as salad, roasted vegetables, or a side of rice or quinoa.

7. Can I make these patties ahead of time and freeze them?

   • Yes, you can freeze cooked patties in an airtight container for up to 3 months. Reheat gently in the oven or microwave.

8. What if the mixture is too wet?

   • If the mixture is too wet, add a little more semolina or breadcrumbs until it holds together well.

9. Can I use canned tuna in oil instead of water?

   • Yes, you can use canned tuna in oil. However, you may want to drain it well and reduce the amount of olive oil used in the skillet.

10. Can I make these patties vegetarian?

    • Yes, simply omit the tuna and use extra vegetables or lentils to increase the protein content.