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Nutritional Recipes

Healthy Tuna and Quinoa Patties

Written by COA Nutrition Team On February 7, 2020

These tuna and quinoa patties are healthy, high protein, easy to make and very delicious. This easy recipe for tuna cakes is perfect for a simple nutritious midweek dinner.

INGREDIENTS

Patties

  • 2 cans of white albacore Tuna, drained
  • 1 cup Quinoa + 2 cups water
  • 3 Eggs
  • 1 small onion, chopped
  • 2 cloves Garlic, crushed
  • 2 tablespoon chopped parsley
  • Salt to taste
  • Pepper to taste
  • ½ teaspoon Cumin
  • 1 teaspoon Paprika
  • Olive oil for frying

Dipping Sauce

  • ½ cup of Greek yogurt
  • 1-2 tablespoons of tahini
  • 1 tablespoon of lemon juice

DIRECTIONS

  1. Rinse the quinoa under cool water, until the water comes out transparent. Put rinsed quinoa in a medium saucepan. Add water, ½ teaspoon salt and bring to a boil over high heat. Reduce heat to low, cover, and simmer for 15 minutes until the quinoa is fluffy. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork. Let cool. Transfer to a large bowl.
  2. To the quinoa add chopped onion, chopped parsley, tuna, eggs and spices. Mix until combined. Form into patties.
  3. Option 1: In a large pan with olive oil. Fry the patties for 3-4 minutes on each side or until golden brown. Transfer to a paper towel.
  4. Option 2: preheat oven to 350°F. Place the patties on a baking trey lined with parchment paper, spray each patty with oil and bake the patties for 25-30 minutes, until golden.
  5. Make the dipping sauce: in a small bowl whisk all sauce ingredients.

Tips of the Month MOBILE

Planning Ahead Tip of the Month

Seasonality is your best friend

A great tip to reduce the whole cooking and prepping process is to whip up meals with vegetables that are in season. Browse the farmer’s market. It will save you lots of time, as in-season vegetables are so much easier to find, and much, much tastier! Why search in three supermarkets for that elusive eggplant in the springtime, when you can use what mother Earth chose to bestow on us!/p>

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