Life can get hectic, especially when you’re juggling work, school, and family activities. Finding time to prepare a nutritious meal can seem impossible.
That’s where these easy and healthy canned tuna dinner recipes come in. They’re quick to make, packed with nutrients, and sure to satisfy even the pickiest eaters.
With minimal ingredients and maximum flavor, these dishes are perfect for busy families looking to enjoy a wholesome meal together.
Steps
- Drain the Tuna: Remove the liquid from the tuna cans. If your tuna is packed in water, save a tablespoon of it for later use, and add a teaspoon of olive oil to the next step if desired.
- Prepare the Tuna Mixture: In a medium bowl, mix together the drained tuna, Dijon mustard, torn white bread, lemon zest, lemon juice, reserved water, parsley, chives, and hot sauce. Season with salt and ground black pepper. Taste the mixture before adding the raw egg to adjust seasoning as needed, then incorporate the egg.
- Shape and Chill the Patties: Divide the tuna mixture into four equal portions. Shape each portion into a ball, then flatten it into a patty. Arrange the patties on a tray lined with wax paper and refrigerate for an hour. If pressed for time, you may skip chilling, but this step helps the patties hold together better during cooking.
- Cook the Patties: Warm olive oil and butter in a skillet over medium-high heat. Carefully place the patties in the pan and cook them until they turn a golden brown, approximately 3 to 4 minutes on each side.
- Serve: Serve the tuna patties with lemon wedges. For a different serving option, consider pairing them with tartar sauce on slider buns for a tuna burger experience.
Ingredients
- 2 cans of tuna (5 to 6 ounces each)
- 2 teaspoons Dijon mustard
- 1/2 cup white bread, torn into small pieces
- 1 teaspoon lemon zest
- 1 tablespoon lemon juice
- 1 tablespoon water, or liquid from the tuna cans
- 2 tablespoons chopped fresh parsley
- 2 tablespoons chopped fresh chives, green onions, or shallots
- Salt and freshly ground black pepper, to taste
- Hot sauce, like Crystal or Tabasco, to taste
- 1 raw egg
- 2 tablespoons extra virgin olive oil
- 1/2 teaspoon butter
- Lemon wedges, for serving (optional)
Nutritional Values
Calories: 836 | Fat: 44g | Saturated Fat: 8g | Cholesterol: 336mg | Sodium: 2056mg | Carbohydrates: 12g | Dietary Fiber: 0g | Sugars: 4g | Protein: 92g | Vitamin C: 20mg | Calcium: 136mg | Iron: 4mg | Potassium: 1036mg
FAQ
- What type of tuna should I use for tuna patties?
- It’s up to personal preference. You can choose between oil-packed or water-packed tuna. For a more sustainable choice, opt for brands that use ethical fishing methods, like pole-caught or trolled tuna. Light tuna, commonly skipjack or yellowfin, has a more robust flavor compared to white tuna, which is usually albacore.
- Can I modify the tuna patties recipe?
- Absolutely! Many people enjoy personalizing their patties. For example, you can use oatmeal instead of bread, or add spices like coriander and nutmeg. Some readers have even mixed tuna with salmon for a different taste.
- What can I serve with tuna patties?
- Tuna patties pair well with various sauces and dips. Consider serving them with tartar sauce, remoulade, caramelized onion dip, or dill olive mayo. You can also serve them on slider buns for a tuna burger.
- Do I need to chill the patties before cooking?
- Chilling the patties for an hour helps them hold together better while cooking. However, if you’re pressed for time, you can skip this step, though it may affect the patties’ structural integrity.
- How do I cook the tuna patties?
- Heat olive oil and a bit of butter in a skillet over medium-high heat. Cook the patties for about 3 to 4 minutes on each side until they are nicely browned. Serve hot with lemon wedges or your preferred sauce.
Tips
- Choose the Right Tuna: Opt for canned tuna that is sustainably sourced and ethically caught. Look for BPA-free cans and consider whether you prefer tuna packed in oil or water, as well as light versus white tuna based on taste preferences.
- Experiment with Ingredients: Feel free to customize the recipe to suit your taste. You can add different cheeses, use breadcrumbs or oatmeal as a binder, and adjust the seasonings like adding more lemon juice or trying different mustards.
- Chill the Patties: While not mandatory, chilling the patties for an hour before cooking helps them hold their shape better. However, if you’re pressed for time, you can skip this step and still achieve great results.
- Cooking Technique: Use a mix of olive oil and a bit of butter for sautéing the patties to enhance their flavor. Ensure the skillet is hot enough to brown the patties nicely, cooking them for about 3 to 4 minutes on each side.
Equipment
- Cast iron or non-stick skillet
- Wax paper (for lining the tray)
- Medium mixing bowl
