Simple Tuna Fish Cakes

I don’t eat anywhere as much fish as I should but I find that if I make recipes using it that are full of flavour than it is more likely to entice me to do so.  One such recipe includes tuna.  Tuna is rich in omega 3 fatty acids which reduces cholesterol levels in arteries and blood vessels.  Two portions a week can help reduce LDL (low density lipoproteins) thus reducing the risk of coronary heart disease.  Tuna also contains selenium which is an antioxidant and helps fight off free radicals thus reducing the risk of illness.  This is just the tip of the iceberg as tuna has many more benefits.  Tuna cakes are a great way to increase your fish intake and these are packed with all sorts of nutrients too.  In addition the tuna recipe also contains anchovies and these too contain omega 3.  Combined with the immune boosting properties that the garlic and onion bring with them this is not just a tasty and healthy food it is great to help ward off illness and to fight it.

So without further ado I give you my recipe for:

Tuna Fish Cakes

tuna1

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Ingredients

For the fish cakes:

2 120g tins tuna steaks

1 slice of brown bread

1 tin of anchovies

2 small onions

2 tbs chopped coriander

2 medium eggs

3tbs Worcestershire sauce

oil for shallow frying

For the garlic and lime mayonnaise:

1 small clove of garlic grated

3tbs mayonnaise

black pepper to taste

3tbs lime juice

grated lime rind optional, it adds more flavour and also adds a touch of colour

Method

For the mayo:

Spoon the mayo into a small bowl then add in all the prepared ingredients.

Cover with cling film and place n the fridge for the flavours to infuse.

For the fish cakes:

Break up the bread into crumbs either by hand or in a food processor.

Break up the chinks of tuna.

Chop the anchovies.

Chop the onions.

Give the eggs a quick light whisk.

Combine all the fish cake ingredients in a bowl.

Mould the mix into small burger shapes or balls (the number you make will vary depending on their size).

Place them n hot oil cooking for approx. 5 minutes each side.  You will need to do this in batches.  Cooking times will vary according to the heat of the oil and the thickness of the fish cakes.  Once they are a dark golden colour they are ready.

Place the fish cakes on some kitchen towel and allow the oil to be soaked up.  Repeat with fresh towel on the other side of the fish cakes but be quick as they are best served hot / warm.

Take out the mayonnaise from the fridge, spoon some into a pretty serving dish and place that with the fish cakes.

This can be served with salad or vegetables for a yummy and healthy meal.

Enjoy

Lentil, Feta, Tomato and Hummus Salad Wrap

In my mission to make people see salads in a different light I thought I should share one of my salad wrap recipes.  I like to throw my ingredients together to make a tasty and healthy low calorie meal that not only helps to satisfy my hunger but also helps to improve my appearance and health all in one.  How’s that for multitasking!  Today’s recipe is for a wrap that uses the following ingredients to make a meal that you will want to eat again and again and can also travel well, handy if you need a low calorie but tasty lunch for work or when out and about.

Serves 1

Takes approx 6-8 minutes to make.

Ingredients

1 wholemeal wrap

20g mixed leaves

14g chopped coriander

15g chopped / sliced white onion

30g Feta

15g oven dried tomatoes

2tp cooked lentils

3 tsp (heaped) hummus

Method

Rinse and dry the mixed leaves and place to one side of the wrap.

Add the coriander, onion, lentils, tomatoes.  Break the feta into chunks and place evenly over the leaves then spoon over the hummus.

Wrap tightly and enjoy.

DSC03049Health Benefits

Firstly it is important to use a wholemeal wrap when making this not a white wrap.  The wholemeal wrap will give you the fibre, minerals and nutrients found in the wholegrain before processing.  You need fibre in your diet as it helps to bulk up stool allowing easier transit out of the body.  Fibre catches water in its fibres in order to do this and can help to give the surface of the bowel a bit of a clean as it passes thorough.  As well as this the fibre can also catch sugar and fat and help reduce levels of this in the blood stream.  For another recipe containing fibre and a tiny bit more on its benefits in the body take a look at my Breakfast Smoothie recipe.

As well as being delicious hummus is packed with protein, minerals, omega 3 fatty acids, iron and fibre.  So not only can it help keep our bowels healthy it can also help lower cholesterol, improve muscle and bone health (due to the protein), reduce symptoms of anaemia thanks to its iron content and is also rich in antioxidants which have numerous positive effects on the body most importantly something that many will be happy to hear is that they can reduce free radical production thus improving the appearance of the skin and helping delay wrinkles.  Bet you are all loving this recipe right now!

I won’t go into each ingredient but one last one that again works on the skin appearance is the humble tomato.  Once cooked the quantity of lycopene increases and this is wonderful for great looking skin.  Want to learn a little more about lycopene and also checkout two more great recipes then why not take a look at my Melanzanes Parmigiana recipe and also my Focaccia with Oak Roasted Tomatoes recipe.

For strict vegetarians and vegans you can simply leave out the feta and add more lentils and hummus.  For hardened meat eaters you can always add a few thin pieces of grilled chicken or beef fillet to keep this healthy and also tasty.