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Tuna and Spring Onion Patties

Posted on Wed 9th September 2015 in Vegetarian, Vegan, Breakfast, Lunch, Dinner

Clean eating and heart healthy, these tuna patties can be eaten for breakfast, dinner or lunch. Serve with spinach or kale for a super nutrient rich meal. We all know fish contains omega fatty acids and its due the very high levels of omega-3 fatty acids in tuna that helps reduce cholesterol in the arteries and blood vessels, greatly reducing the chance of coronary heart disease. It is a great lean protein source that is also packed with B vitamins that are know to increase the efficiency of the organ systems, while also protecting the skin and increasing energy. A quick easy recipe meaning there is no excuse to miss out on your weekly fish portion recommendation.

Ingredients

  • 1 95g Can tinned tune (ideally in water)
  • 1 Tablespoon quinoa flour (or an alternative to assist binding)
  • 1/2 A courgette
  • 1 Tablespoon flaxseed (optional)
  • 1-2 Spring onions
  • 1 Egg
  • 1 Teaspoon coconut oil (or a substitute for cooking the pattie)

Directions

  1. Grate the courgette and finely chop the spring onions.
  2. Add all ingredients into a bowl and mix well.
  3. Shape the mix into two patties.
  4. Heat the oil in a medium non stick pan over medium heat.
  5. Cook the patties on both sides until golden (approx 10 minutes).