LunchDinnerHigh proteinMeal prep

Baked Tuna and Oat Patties

Name: Baked Tuna and Oat Patties
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 3 pieces
Ingredients: 300g 3 cans canned tuna in water, drained; 2 large eggs; 60g oat flour; 60g plain greek yogurt; 1 small red onion, finely chopped; 1 tbsp dijon mustard; 1, zest and juice lemon; 10g fresh dill, chopped; 1 tsp smoked paprika; 1/2 tsp salt; 1/4 tsp black pepper; 2 tsp for the tray olive oil

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Nine patties from three cans of tuna, bound with egg and oat flour instead of breadcrumbs and baked rather than fried. Three to a serving, eaten hot with a squeeze of lemon or cold from the fridge the next day. 34 grams of protein for 275 calories.

Oat flour behaves differently from breadcrumbs here: it needs a few minutes to hydrate before shaping, or the patties crack at the edges in the oven.

Per serving (1 piece)

34g

Protein

275

Calories

17g

Carbs

Fat

3 pieces15 min20 min

Ingredients

11 ozcanned tuna in water, drained3 cans
2 largeeggs
2 ozoat flour
2 ozplain greek yogurt
1 smallred onion, finely chopped
1 tbspdijon mustard
1, zest and juicelemon
0.35 ozfresh dill, chopped
1 tspsmoked paprika
1/2 tspsalt
1/4 tspblack pepper
2 tspolive oilfor the tray

Steps

1
Heat the oven to 220C and brush a baking tray with the olive oil. A hot, oiled tray is what gives the underside a fried crust without a pan.
2
Drain the tuna hard, pressing it against the side of the can. Wet tuna makes a batter, not a patty.
3
Mix the tuna, eggs, oat flour, yogurt, red onion, dijon, lemon zest and juice, dill, smoked paprika, salt and pepper until it holds together when squeezed.
4
Rest the mixture 5 minutes so the oat flour takes up the moisture, then shape into 9 patties about 2 cm thick and set them on the tray.
5
Bake 12 minutes, flip, and bake another 8 until both sides are golden and set. Serve 3 per person with lemon.
6
Keeps 3 days in the fridge and reheats in a dry pan. They firm up cold, which makes them good in a lunchbox.