Tasty High-Protein Tuna ‘Crab’ Cakes

These fish cakes offer a different way to use canned tuna. They're a nutritious and budget-friendly alternative to crab cakes, and they can help you get more and heart-healthy omega-3 fats, even if you don't love fresh fish. These high-protein tuna cakes are easy to make, flavorful with herbs, and full of textures and colors from zucchini, bell peppers, and carrots. 

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Low in carbs, high in protein, and portion-controlled, these tuna cakes can help with weight management. For a child-friendly option, make smaller cakes and serve them with marinara sauce or ketchup. 

Variations and Serving Suggestions

• For a vegan option, omit the egg and yogurt. In a small bowl, add 1 tablespoon of ground flaxseed to ¼ cup of warm water. Let it soak for 10 minutes before using it as an egg substitute.
• For variety, swap out the bell peppers for another crunchy vegetable like celery.
• Add chopped olives and a sprinkle of feta cheese for Mediterranean-style fish cakes.
• For a spicy taste, mix in finely diced, seeded jalapeño and a pinch of cayenne pepper.
• To make this recipe gluten-free, use almond flour instead of breadcrumbs. 
• Substitute parsley with fresh dill or cilantro for an herbal flavor twist.
• To make this recipe more kid-friendly, form smaller, nugget-sized patties and serve with ketchup or a honey mustard dip.
• For a low-carb, high-fiber meal, serve over a bed of greens with a light vinaigrette.
• For a balanced and satisfying meal, serve each fish patty in a whole-grain wrap with lettuce, tomato, and a smear of hummus.
• Pair the tuna cake with roasted sweet potato fries and steamed broccoli for a balanced meal.
• Top with avocado slices on a bed of greens and serve alongside brown rice or quinoa.

Recipe for Tasty Tuna ‘Crab’ Cakes

Makes 4 servings (serving size: 2 cakes)

Ingredients:

• 2 (5 ounce) cans of tuna in water, drained well
• ½ cup of finely diced bell pepper any color
• ¼ cup of finely diced onion
• ¼ cup of grated zucchini, squeezed to remove excess water
• ¼ cup of grated carrot
• ¼ cup of whole wheat breadcrumbs
• 1 large egg 
• 2 tablespoons of plain, nonfat Greek yogurt
• 1 tablespoon of Dijon mustard
• 1 tablespoon of fresh parsley, chopped or 1 teaspoon of dried parsley
• ½ teaspoon of garlic powder
• ¼ teaspoon of smoked paprika (optional)
• ¼ teaspoon of black pepper
• Cooking spray or a small amount of olive oil for baking

Instructions:

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly coat with cooking spray.
2. In a mixing bowl, combine all ingredients and mix well until everything is evenly incorporated.
3. Form the mixture into 8 equal-sized patties, about 3 inches in diameter.
4. Place the patties on the prepared baking sheet.
5. Bake for 15 to 18 minutes, flipping halfway, until golden brown and firm to the touch.
6. Serve warm with a dollop of Greek yogurt or a squeeze of lemon juice for added flavor and tanginess.

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Nutrition information: 150 calories; 3 grams of fat; 0.5 grams of saturated fat; 55 mg of cholesterol; 180 mg of sodium; 7 grams of carbohydrates; 2 grams of sugar; 1.5 grams of fiber; 20 grams of protein

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