Tuna & Broccoli Patties with Lemon Caper Sauce

17 40 173
Ingredients Minutes Calories
Prep Cook Servings
10 min 30 min 12
Tuna & Broccoli Patties with Lemon Caper Sauce
Health Rating

Ingredients


1/2 cup Mayonnaise
1 tbsp drained Capers, canned
1 tbsp Dijon mustard
2 tsp Lemon juice (freshly squeezed)
1/2 tsp Parsley, dried
1/4 tsp Garlic powder
1/2 cup Quinoa, uncooked
1 cup Broccoli, raw
1/2 ring White onion (minced)
1 cup Tuna, albacore, flaked, canned in water (drained)
1/2 cup Almond flour/meal, Bob's Red Mill (or gluten-free breadcrumbe)
2 clove(s) Garlic (minced)
1/4 tsp Dill, dried
1 tsp Sea salt
1 tsp Black pepper
2 medium egg Egg
2 tbsp Coconut oil

Instructions


For the sauce:

In a small mixing bowl, combine mayonnaise, capers, mustard, lemon juice, parsley, garlic powder and refrigerate in an air tight container until ready to serve.

For the patties:

Cook the quinoa according to package directions. Drain and cool.

In a medium sized skillet, sauté the broccoli and onions in 1 tbsp coconut oil over medium heat until they are beginning to turn soft, about 5 minutes. Remove from burner and cool.

In a large mixing bowl, combine the quinoa, broccoli and onions, tuna, almond flour, garlic, and dill. Season with sea salt and fresh ground black pepper.

Stir in the eggs.

Warm 1 tbsp of coconut oil in a 10-12 inch skillet over medium heat.

Pack a 1/4 cup metal measuring cup with patty mixture and carefully ease the mixture out into the skillet. Use the back side of a spatula to press the mixture into a three inch patty, about 1/2-3/4 inch thick.

Reduce temperature to medium low, and fry the patties for 3-5 minutes on each side, or until they are golden brown. Add more coconut oil to the pan as needed. Serve warm or at room temperature with the lemon caper sauce.

Nutrition Facts

Per Portion

Calories 173
Calories from fat 119
Calories from saturated fat 32
Total Fat 13.2 g
Saturated Fat 3.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.3 g
Monounsaturated Fat 2.4 g
Cholesterol 36 mg
Sodium 305 mg
Potassium 113 mg
Total Carbohydrate 6.9 g
Dietary Fiber 1.3 g
Sugars 0.5 g
Protein 6.6 g

Dietary servings

Per Portion


Grain 0.4
Meat 0.2
Meat Alternative 0.2

Energy sources


Pygal16%422.206442554931118.0670505774196469%377.93591022366735282.7257204780629515%339.6148824207289117.0955407046011916%69%15%CarbohydratesFatProtein
Recipe from:
Main