Asian flavors and quinoa sesame noodles turn plain old tuna patties into a savory meal.
I forgot to take meat out of the freezer for dinner and there’s no time to stop at the grocery store. It’s time to hunt through the pantry for something edible. I have a few cans of tomato sauce, dried beans, half a package of quinoa fettucini, a can of corn, and a few cans of water packed tuna fish. The wheels in my brain start turning. What can I make with a can of tuna . . .
I have bread to make bread crumbs, an egg and a package of frozen broccoli. Desperation leads to inspiration!
I’ll add garlic, ginger, and soy sauce to my bread crumbs and egg to make tuna patties. Then I’ll take my quinoa noodles and broccoli, add a dash of luscious sesame oil and green onion- now I have a meal.
This was an experimental tuna recipe that worked out beautifully. The tuna patties were crunchy and brown on the outside, and creamy on the inside. When you took a bite of tuna with the sesame noodles and tender broccoli, the combination melted in your mouth.
Healthy cooking tip . . .
The question I often ask myself is which is better for me – albacore tuna or regular tuna. I buy water packed tuna to keep the calories down, but which tuna is better?
According to Seafood Watch . . . “Seafood Watch has three recommendations for troll/pole canned tuna – two for albacore (white) tuna based on where the fish is caught and one for skipjack (light). Since canned light tuna can contain a number of tuna species, be sure to look for canned skipjack. Consumers should “Avoid” all canned tuna not labeled as troll or pole-caught. Like other premium products, if the label doesn’t say troll or pole-caught then it’s safe to assume an environmentally damaging gear was used.”
Sounds like it’s time to start reading those tuna labels.
- 12 ounces tuna, packed in water
- 1/2 cup whole grain bread crumbs
- 1 large egg white , whipped
- 1 clove garlic
- 1 tsp ginger, finely minced
- 1/4 cup green onion, thinly sliced
- 4 ounces quinoa fettucini, cooked and drained
- 1/2 tablespoon low sodium soy sauce
- 12 ounces frozen broccoli florets, steamed until crisp tender
- 1/4 cup green onion, sliced
- 2 cloves garlic, minced
- 1 tablespoon sesame oil
- 1 tablespoon soy sauce
- 4 tablespoons sesame seeds
- 1. Combine tuna, bread crumbs, egg white, 1 clove garlic, ginger, 1/4 cup green onion, and soy sauce in a bowl.
- 2. Heat a large non-stick skillet over medium heat and spray with cooking spray. Form tuna into four patties. The patties will be soft, so gently place in the pan. Cook 4 - 5 minutes first time, checking to be sure patties aren't getting too brown. Gently turn over and cook another 4 - 5 minutes until patties are browned on both sides. Remove to a plate and cover to keep warm.
- 3. Add sesame oil to the same pan over medium high heat and add steamed broccoli and garlic. Cook for 3 - 4 minutes stirring frequently. Add noodles and soy sauce. Toss to combine.
- 4. Served sprinkled with sesame seeds.
Nutrition Per Serving
Calories: 299, Weight Watchers PointsPlus 10
Total Fat: 11.70g
Total Carbs: 42.84g
Dietary Fiber: 7.62g
Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to me that I provide you with accurate information.