Are cakes off limits in the dining area because you are well-aware that they are terrible for both your figure and overall health? Don’t turn your back on all cakes as some of them can actually be good for you. Case in point: potato tuna cakes! In this article, you will learn how to make these delicious and healthy treats in the easiest way possible.
We all know how both tuna and potatoes are good for the body. And when you combine them, they offer some of the most impressive health benefits ever!
Tuna is one of the healthiest types of fish out there because:
It is a wonderful source of omega-3 fatty acids that help protect the heart by increasing good cholesterol (HDL cholesterol) while at the same time decreasing bad cholesterol (LDL cholesterol).
It supplies the body with potassium, and everyone knows that potassium helps lower the blood pressure. As a result, your risk of heart disease, heart attack and stroke may be reduced.
It helps build and repair muscles. Tuna is an amazing source of high quality protein that you need for building those muscles as well as maintaining them.
It encourages weight reduction. Because of the protein content of tuna, it’s something that can help ward off cravings and also accelerate the metabolism so you get to burn more calories and fat.
It may lower your risk of having cancer. According to nutrition experts, there are actually certain types of antioxidants in tuna that may help in keeping deadly cancer at bay.
On the other hand, potatoes are good for you because:
They make your immune system really strong. Since potatoes are actually good sources of vitamin C, consuming them regularly can help in lowering your risk of having infections.
They also lower high blood pressure. Just like tuna, potatoes are rich in blood pressure-lowering potassium, thus it helps in keeping heart disease, heart attack, and stroke away.
They facilitate red blood cell or RBC production because of their iron content that is required by the body for making those blood components so important for transporting oxygen molecules.
They supply the body with B vitamins that help convert food into fuel. B vitamins, by the way, are also important for keeping your brain and nerves working excellently.
They encourage regularity. The inclusion of potatoes in the diet as often as possible is known to keep at bay constipation because they are very good suppliers of dietary fiber.
Believe me, there are so many other perks that are offered by tuna and potatoes, but this article is primarily around to teach you how to whip up highly delicious and nutritious potato tuna cakes!
So without further ado, here’s the recipe:
4 medium-sized potatoes
2 spring onions (chopped)
1 185-gram can of tuna flakes in oil (drained)
1 medium-sized egg
2 cups of breadcrumbs
1/2 cup of corn kernels
2 tablespoons of olive oil
1 tablespoon of lemon juice
Ground black pepper
-Boil potatoes without peeling them and then allow them to cool completely.
-Afterwards, peel and start mashing them with the help of a masher in a large mixing bowl.
-Add 1 can of tuna flakes. Mix very well using a fork.
-Add spring onions, corn kernels and egg. Also add 1 cup of breadcrumbs.
-Add 1 tablespoon of lemon juice and sprinkle a little ground black pepper and sea salt. Mix with a fork.
-Divide into about 10 to 12 portions, and then turn each one of them into small patties.
-Place remaining 1 cup of breadcrumbs on a plate. Use it for coating the patties.
-In a nonstick pan, heat olive oil using medium heat.
-Cook patties for about 6 minutes – 3 minutes on each side or until golden brown.
-Transfer cooked potato tuna cakes to a large plate that is lined with kitchen paper.
-After a few minutes, transfer to a serving plate and serve!