Healthy Tuna Zucchini Patties
Tuna Zucchini Cake
Tuna Patty Recipe: With Zucchini
A tuna patty made with zucchini is an ideal meal, because it contains such a rich amount of nutrients and vitamins. The nutrients found when combining zucchini and tuna will give you a healthy heart, strong bones, healthy eyes, and an active immune system. Not only is it good for you, but delicious. My eight-year old daughter, who sticks her tongue out at zucchini, ate this with a smile despite her initial reservations. This patty can be made as a sandwich or a cake on its own. Without the added bread, it is a very low calorie nutritious meal. For those picky eaters, it tastes great with a little bit of ketchup.
Tuna Zucchini Cake
|Serving size: 1 patty|
|Calories from Fat||126|
|% Daily Value *|
|Fat 14 g||22%|
|Saturated fat 4 g||20%|
|Unsaturated fat 10 g|
|Carbohydrates 23 g||8%|
|Fiber 2 g||8%|
|Protein 20 g||40%|
|Cholesterol 127 mg||42%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Ingredients for Tuna Zucchini Patty
- 1/2 cup onion, chopped
- 1 tablespoon butter, or margerine
- 1 can tuna, in water, drained
- 1 cup zucchini, shredded
- 2 eggs, beaten
- 2 tablesppon parsley
- 1 teaspoon lemon juice
- a dash of pepper, and salt
- 1 cup italian bread crumbs, divided into half
- 2 tablespoons olive oil, can be replaced with canola oil, vegetable oil, or cooking spray
- First, shred 1 cup of zucchini.
- Second, sauté the onion in a pan with butter. Margerine can be substituted without losing its flavor. I like to use smart balance butter, because it has more of the good cholesterol with less of the bad.
- Next, mix tuna, zucchini, eggs, parsley, lemon juice, pepper and half of the bread crumbs into a bowl with the sauted onions. I often like to add my own spices at this time. I love italian flavoring, so I use italian bread crumbs and add oregano for added flavor. Some may choose to add salt as well. I choose to avoid this, since it is full of flavor on its own.
- Make four patties out of the mixture, and coat the patties with bread crumbs.
- Once the patties are coated, pour olive oil on the bottom of a pan to prevent sticking. Then place the patties in the pan. Cooking spray, canola oil, or vegetable oil may also be used. I prefer olive oil due to the added health benefits it can give, as well as a nice flavor.
- Cook for 3 minutes on each side or until patties are a nice golden brown.
- Finally, serve. This can be served as a main dish, or on a bun as a sandwich.
Benefits of Tuna
Tuna is a very healthy meat choice. Although I usually use canned tuna because of the ease, fresh tuna is an even healthier choice. Here are just a few of the great benefits tuna provides:
- It is full of Omega 3 fatty acids, which help strengthen your heart, prevents stroke, and gives your skin a healthy glow.
- It brings our bodies selenium, which actually promotes good health in the liver. Through this chemical, your body is able to detoxify itself more efficiently.
- You will have more energy, sleep better, and work out more effectively, due to the high percentage of protein and B vitamins it contains.
- It helps promote the production of leptin, which makes this an ideal food for those with Diabetes 2.
- Your brain will be healthier, by slowing the progression of Alzheimer's and normal mental decline that comes along with age.
Despite its great benefits, tuna is not suggested for those who have gout, because it can produce acid build up in your joints. It is also not recommended in large quantities for those who have trouble with kidney stones, since it causes formation of these stones. Tuna is not ideal in large quantities due to the large amount of mercury found in tuna. Generally once a week is ideal. Pregnant woman should talk to their doctors about safe levels of tuna to eat. Some is okay, but fish in general should be eaten in moderation while pregnant to avoid passing along high levels of mercury to your unborn child.
Benefits of Zucchini
Zucchini is easy to grow in your garden. It is also a very versatile vegetable. You can use it in place of pasta, eat it much like cucumbers, fry it, or make it in a casserole. The greatest part about zucchini is the abundance of nutrition it provides, including:
- A good source of vitamin C, B1, B6, and A. This provides us with a good immune system through its antioxidants and anti-inflammatory properties.
- It provides us with lutein and vitamin C, which are found in abundance in zucchini. Both of these help with eye health.
- It contains no fat, very little calories, and 95 percent water, making it an ideal vegetable for dieters.
- It has calcium, which strengthens bones.
- It contains iron, which is essential for a healthy body. Iron is a key ingredient for helping oxygen travel throughout the body to each of its cells.
- The fiber in a zucchini binds with fat, which ultimately lowers your cholesterol.
Because this meal provides both zucchini and tuna, it is an ideal meal for those who want to lose weight or just live a healthy lifestyle.
© 2012 Angela Michelle