High-protein tuna patties with herb dip

High-protein tuna patties with herb dip: juicy patties made from tuna, egg and oats, served with yoghurt, parsley, garlic and lemon.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 10 min
• Total time: 20 min
• Calories: 340 kcal per serving
• Protein: 42 g
• Fat: 12 g
• Carbs: 12 g

Ingredients

• 2 tins of tuna (in its own juice, well drained)
• 2 organic eggs
• 3 tbsp porridge oats
• 1 onion
• 1 tbsp olive oil
• 150 g natural yoghurt (1.5% fat)
• 1 clove of garlic
• 1 tbsp lemon juice
• 1 handful of fresh parsley
• 1 pinch of salt
• 1 pinch of pepper

Method

You’ll need: frying pan · chopping board · knife · mixing bowl · sieve

1. Finely chop the onion and parsley. Drain the tuna well and flake it with a fork in a bowl.
2. Mix the tuna with the eggs, oats, onion and some of the parsley. Season with salt and pepper and leave the mixture to stand briefly so the oats can swell.
3. For the dip, stir the yoghurt with the garlic, lemon juice and the rest of the parsley. Season to taste with salt and pepper.
4. Shape the tuna mixture into small patties. Heat the olive oil in a non-stick frying pan.
5. Fry the patties over a medium heat on both sides until golden brown, nicely browned outside and firm inside.
6. Serve the warm tuna patties with the cool herb dip.

Good to know

When it needs to be quick, I'm particularly fond of patties like these. Savoury, uncomplicated and with a fresh dip that rounds everything off nicely.

Swaps

Tuna → tinned wild salmon (contains omega-3 fatty acids) | yoghurt → skyr (thicker, also provides protein) | oats → fine chickpea flakes (also provide fibre) | olive oil → ghee (heat-stable for frying)

Allergens

Contains fish, egg, milk and gluten (oats, unless labelled gluten-free). Generally suitable for children; in pregnancy, limit tinned tuna, as the NHS advises.