Stuffed Tuna Melt Patties
FitMenCook
My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.
Calories 337
Protein 37g
Fat 15g
Carbs 15g
Total Time 1H 12M
I love delicious, relatively cheap eats! Here’s one that’s sure to “spice up” dinner or your lunch this week.
STUFFED TUNA MELT RECIPE
Comments
Stuffed Tuna Melt Patties
Prep Time
Cook Time
Total Time 1H 12M
Ingredients
Ingredients for 4 patties:
- 16oz canned wild albacore tuna, drained – make sure the tuna is DRAINED
- 1/3 cup fresh, finely chopped parsley
- 1/2 tablespoon garlic powder
- 1/3 cup fresh, finely chopped parsley
- 1/3 cup green onion
- 1 teaspoon coriander
- 1 egg
- 1 egg white
- 1 tablespoon lite safflower mayo
- Substitute: regular reduced-fat mayo, Dijon mustard
- 2/3 cup (wheat) panko crumbs
- pinch of sea salt & pepper
- 1 teaspoon favorite hot sauce (I like Tapatio or Frank’s)
- Filling
- 3oz Monterey Jack (4 equal sized squares – weighed at .75oz each)
- Crust
- 1/2 cup (wheat) panko crumbs
Steps
- In bowl, mix together all the ingredients for the patties. If the mixture is too dry, add a tablespoon or two of Dijon mustard. Alternatively, if it is too wet/loose, add a tablespoon or two of panko.
- Form a golf ball size amount of tuna in your hand, then flatten it out. Add a chunk of the cheese to the palm of your hand, then cover it with another golf ball size amount of tuna. Repeat.
- Place the patties in the fridge for at least 1 hour in order to become more firm before cooking.
- Set oven to 410F.
- Spray a (nonstick) skillet with olive oil and set on medium heat. Then, right before adding the patties to the warmed skillet, lightly coat them one last time in the “crust” panko.
- Sear the patty on one side for about 2 minutes or until golden brown, careful to ensure the patty is not sticking. If it is, then reduce the heat and/or spray the skillet with more olive oil. Then flip them over and place the entire skillet in the oven for 10 minutes.
- Serve and enjoy immediately with a salad or on a multigrain bun. Note: as the patties cool, they become more solid and are less delicate; however, you don’t get the crazy, stringy, cheesy goodness either…just want to point that out. Lol
Approximate macros for 1 of 4 patties:
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Calories
337
Protein
37g
Fat
15g
Carbs
15g
Sodium
-
Fiber
.5g
Sugar
1g