This is a guest post from my friend and up and coming food blogger Susan Conley of CookTheStone.com! Be sure to check out her blog for tons of cooking tips, recipes, and must have gadgets for your kitchen!
We live in a very fast-paced world that sometimes you just can’t help but go to McDonald’s or any other fast food restaurant to order a meal. Being a working mom myself, I know how hard it is to pack for lunch especially when you have very picky kids. If you want to expand your recipes for lunch, here’s something that you might want to add—deep fried tuna and potato fish cake. It’s a very simple but delicious meal that your kids will surely love. And it’s so easy to prepare that you can squeeze some time for it even when you are running late for school.
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But before I share the recipe, let’s look at the two key ingredients—tuna and potato.
Health benefits of tuna for your kids
Tuna is one of the handfuls of fishes that your child won’t say no to. This explains why the classic tuna sandwich is often found in many lunchboxes. Tuna is packed with nutrients like niacin and selenium. Like other seafood, it is rich in omega-3 fatty acids that can lower heart disease risks. It is also a great source of protein.
If you are concerned about your child getting obese, I suggest that you incorporate more tuna in his or her diet. The omega-3 fatty acids found in tuna has been linked to lower risks of obesity. This is due to the ability of the said acids to stimulate the leptin hormone that can promote healthy metabolism, resulting to a healthier weight and normal food intake.
Your child will also benefit from the energy boost provided by tuna. The fish is rich in B vitamins that can maintain red blood cells aside from giving a boost in energy. Suffice to say, regular consumption of tuna fish cakes can make your child active and energetic. You can read more about the health benefits of tuna here.
Health benefits of potato for your kids
The other key ingredient of this recipe, potato, is also full of nutrients that would benefit your kids’ health. I assume you know very well that potatoes are rich in carbs. While many adults would want to reduce their carb intake, active kids need them as it fuels their brains and bodies. Carbohydrates are considered the main source of energy for kids.
Another reason why you would want to serve deep fried tuna and potato fish cake to your kids is that potatoes are very satiating. Kids are known to get hungry really fast so giving them foods that will make them feel full longer is a must.
Make sure, though, that the potato you are to use in this recipe is fresh. You will need some notes in extending potato storage life to enhance your quality’s meals.
Deep fried tuna and potato fish cake recipe
Now let’s go to the recipe itself. As I have mentioned earlier, this is a simple recipe that you can do in less than an hour. You can make up to 12 patties out of this recipe.
There are veggies in this recipe like carrots and celery. However, don’t worry as the flavor of the vegetables will be disguised by the flavor of the tuna.
- Potato, about 500 grams, peeled and chopped
- One can, 185 grams of tuna in oil
- Celery, one stick with its ends trimmed and chopped
- 1/4 cup chopped carrot
- Fresh parsley, chopped (about two tablespoons)
- Egg yolk
- Dried bread crumbs, one cup
- Olive oil, two tablespoons
- Sweet chili sauce
- Salad leaves
- Start by cooking the potato first in a steamer basket placed over a pan of simmering water. It should take about 15 minutes to make the potato tender.
- Transfer the potato to a bowl then mash it until it is smoothened. Set it aside so that it will cool down. Cover the bowl then put it in the fridge for an hour to chill.
- Add the celery, carrot, and parsley along with the egg yolk and tuna. Mash well then season with salt and pepper.
- Divide the mixture into 12 equal portions. Cover the tuna mixture by the mashed potato. Shape each into a patty. Put breadcrumbs on a large plate then add the patties. Turn to coat.
- Place a frying pan over medium heat then heat oil. Cook the patties for three minutes on each side. It should take about four patties in a large frying pan.
- Transfer the patties to a plate that is lined with paper towel to dry.
- As for the sauce, simply stir together mayonnaise, mustard, relish and lemon juice together in a bowl.
Nutrition Information:Yield: 12 Serving Size: 1
Amount Per Serving: Calories: 136 Total Fat: 4g Saturated Fat: 1g Trans Fat: 0g Unsaturated Fat: 3g Cholesterol: 18mg Sodium: 143mg Carbohydrates: 17g Fiber: 2g Sugar: 2g Protein: 7g
This deep fried tuna and potato fish cake should be a hit amongst your little ones. It is not only delicious but also very nutritious! Now, what are you waiting for? Shop for the ingredients needed in this recipe and try this at home!