Tuna and Quinoa Patties

Imagen de Tuna and Quinoa Patties

Resumen de la Receta

  • timer Tiempo de Preparación: 20 min
  • local_fire_department Tiempo de Cocción: 10 min
  • schedule Tiempo Total: 30 min
  • pie_chart Porciones: 4
  • stairs Dificultad: Easy
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description Descripción

A healthy, nutritious, and protein-packed option. These tuna and quinoa patties are incredibly versatile, perfect for a light meal, a quick lunch, or as an alternative to traditional burgers.

restaurant_menu Ingredientes

  • For 6-8 small patties:
  • 1. 2 cans (approx. 150g each) of tuna in water or oil, well-drained
  • 2. 1 cup of cooked and cooled quinoa
  • 3. 1/2 red or white onion, finely chopped
  • 4. 1/4 cup of fresh cilantro or parsley, chopped
  • 5. 1 large egg, lightly beaten
  • 6. 3-4 tablespoons of breadcrumbs (or oat flour for a gluten-free option)
  • 7. 1 tablespoon of fresh lemon juice
  • 8. 1 teaspoon of Dijon mustard (optional)
  • 9. Salt and freshly ground black pepper to taste
  • 10. Olive or coconut oil for cooking

integration_instructions Instrucciones (Paso a Paso)

  1. In a large bowl, flake the drained tuna well with a fork.
  2. Add the cooked quinoa, chopped onion, cilantro or parsley, and beaten egg. Mix well.
  3. Incorporate the breadcrumbs (or oat flour), lemon juice, Dijon mustard (if using), salt, and pepper. Mix until all ingredients are well combined. The mixture should be firm enough to form patties; if it is too wet, add a little more breadcrumbs.
  4. With wet hands, form patties of the desired size (approximately 1.5-2 cm thick).
  5. Heat a little olive or coconut oil in a large pan over medium heat.
  6. Cook the tuna and quinoa patties for about 4-5 minutes per side, or until golden brown and heated through.
  7. Remove the patties from the pan and place them on absorbent paper to remove excess grease.
  8. Serve hot or at room temperature, accompanied by a fresh salad, in a hamburger bun, or with your favorite sauce (a yogurt dill sauce or a chipotle mayonnaise goes very well).

lightbulb Consejos y Trucos

  • Make sure to drain both the tuna and the quinoa very well to prevent the patties from being too soft and falling apart.
  • You can refrigerate the mixture for about 15-20 minutes before forming the patties; this helps them hold their shape better when cooking.
  • For a baked version, place them on a lightly greased baking sheet and bake at 200°C (400°F) for about 15-20 minutes, flipping them halfway.

alt_route Variaciones

  • Add grated vegetables to the mixture, such as carrots or zucchini (well-drained).
  • Incorporate spices like cumin, smoked paprika, or curry powder to vary the flavor.
  • Use canned salmon instead of tuna for a different taste.

monitor_heart Información Nutricional (Estimada)

Calorías: 200 kcal per 2 patties (approx.)

Proteínas: 22g per 2 patties (approx.)

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