Delightful Mini Tuna Couscous Patties
- Total Time: 20 minutes
- Yield: 2 servings 1x
Description
These mini tuna couscous patties are a tasty, protein-packed snack or appetizer! Lightly crisp on the outside and tender on the inside, they’re perfect for quick meals or entertaining
Ingredients
- 1 cup cooked couscous
- 1 can (5 oz) tuna, drained
- 1/4 cup breadcrumbs
- 1 egg
- 2 tablespoons chopped parsley
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Olive oil for frying
Instructions
- In a large bowl, combine couscous, tuna, breadcrumbs, egg, parsley, and lemon juice. Season with salt and pepper.
- Mix until well combined and form the mixture into small patties.
- Heat a skillet over medium heat with a drizzle of olive oil.
- Cook the patties for 3-4 minutes on each side, or until golden brown.
- Serve warm with a dipping sauce or as a side.
Notes
For a gluten-free version, use gluten-free breadcrumbs. These patties can be baked instead of fried for a lighter option.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Appetizer, Snack
- Cuisine: Mediterranean-inspired
Nutrition
- Calories: 80 kcal
- Sodium: 150mg
- Fat: 3g
- Carbohydrates: 10g
- Fiber: 1g
- Protein: 6g
Ingredients & Preparation
Hey there, food lovers! Emma Lafifi is bringing you a delicious and easy-to-make recipe perfect for lunch, dinner, or even as a snack. These Mini Tuna Couscous Patties are inspired by some of the best recipes from Pioneer Woman and Milk Street. Packed with flavor and nutrition, these patties will leave you satisfied without the extra calories. Ready to get cooking? Let’s dive in!
Ingredients
- 1 cup couscous: A light, fluffy grain that cooks quickly and is fiber-packed.
- 1 can of tuna (in water): Provides a lean source of protein and healthy omega-3 fatty acids.
- 1 small onion, finely chopped: Adds a subtle sweetness and texture.
- 1 garlic clove, minced: For a punch of flavor and heart-healthy benefits.
- 1 egg: Helps bind the patties together while adding protein.
- 2 tablespoons parsley, finely chopped: Freshens up the flavor and offers vitamin K.
- 1/4 cup bread crumbs: Adds structure and a slight crunch.
- Salt & pepper to taste: Brings out and enhances all the flavors.
- 1 tablespoon olive oil: For cooking the patties to perfection.
Preparation Steps
- Prepare the couscous: Boil 1 cup of water in a saucepan, add a pinch of salt, and pour in the couscous. Remove from heat and cover. Allow it to sit for 5 minutes, then fluff with a fork.
- Mix the ingredients: In a large bowl, combine the cooked couscous, drained tuna, chopped onion, garlic, parsley, bread crumbs, and the egg. Season with salt and pepper. Mix everything until well combined.
- Form the patties: Using your hands, shape the mixture into small, round patties. You should get about 10-12 mini patties.
- Cook the patties: Heat the olive oil in a non-stick pan over medium heat. Fry the patties in batches on each side for about 3-4 minutes until they are golden brown and crispy.
- Serve: These patties can be served hot or cold, making them incredibly versatile. Pair them with a light salad, or some dipping sauce, or enjoy them on their own.
Nutritional Benefits of Mini Tuna Couscous Patties
Tuna: An excellent source of lean protein, crucial for muscle repair and overall health. Packed with omega-3 fatty acids, which are vital for brain function, heart health, and reducing inflammation. Tuna is a star ingredient in many Pioneer Woman recipes because it’s light yet filling, making it a favorite in healthy cooking.
Couscous: This grain is often featured in Milk Street Recipes due to its versatility and health benefits. Couscous is rich in fiber, promoting healthy digestion and preventing constipation. It also provides a slow-releasing form of carbohydrates, keeping you energized and fuller for longer.
Garlic & Onion: Both are rich in antioxidants and have anti-inflammatory properties. Garlic, in particular, is known for its immune-boosting effects, while onions help regulate blood sugar levels.
Egg: A powerhouse of nutrients, eggs provide essential vitamins such as B12, D, and E, as well as high-quality protein. They are critical for keeping you full and satisfied.
Olive Oil: One of the healthiest fats you can include in your diet, olive oil is heart-healthy and packed with antioxidants. It helps lower bad cholesterol while improving the flavor of the patties.
Parsley: A surprisingly potent herb, parsley is rich in vitamin K, which supports bone health, and vitamin C, which boosts the immune system.
Tips for Making the Perfect Tuna Couscous Patties
To ensure your patties come out just right every time, here are a few extra tips and tricks:
- Drain the tuna well: Excess water can make the mixture too soft and cause the patties to fall apart. Be sure to drain the tuna thoroughly before adding it to the mix.
- Adjust the seasoning: Taste the mixture before forming the patties to make sure the seasoning is balanced. Feel free to add a dash of cayenne pepper or paprika if you prefer a bit of heat.
- Customize your patties: This recipe is very flexible. You can add different herbs such as cilantro or dill for a change in flavor, or even grated vegetables like zucchini or carrot for added nutrition.
- Cook in batches: Avoid overcrowding the pan when frying the patties. This ensures that they get crispy and evenly browned.
- Use a food processor: For a smoother consistency, you can pulse the mixture a few times in a food processor. This will make the patties easier to shape and give them a uniform texture.
Why You Should Try This Recipe
This dish is not just quick and easy to make, it’s also incredibly versatile. Whether you’re a busy parent, a fitness enthusiast looking for a protein-packed meal, or someone who enjoys wholesome food with a gourmet twist, these Mini Tuna Couscous Patties hit the mark.
Additionally, they are an excellent meal-prep option. You can make a batch and store them in the fridge for up to 3 days, or freeze them for up to a month. They reheat beautifully in the oven or on the stove, making them an ideal grab-and-go option for busy days.
Another reason to try this recipe? It is budget-friendly! With affordable ingredients that you likely already have in your pantry, these patties won’t break the bank.
Serving Suggestions and Pairings
While these patties are fantastic on their own, they also pair well with a variety of sides and sauces. For an extra layer of flavor, you can serve them with a zesty lemon yogurt dip, or even a side of roasted vegetables for a full meal. If you’re hosting a gathering, these patties make for a great appetizer when served with different dipping sauces like a spicy Sriracha mayo or a cool tzatziki.
They’re also great in sandwiches or wraps! Simply add some lettuce, tomato, and a dollop of your favorite sauce, and you’ve got a healthy, delicious sandwich option.
Nutritional Breakdown of Key Ingredients
Let’s take a closer look at the nutritional powerhouse packed into these patties.
Tuna: Tuna is low in fat and high in protein, making it an ideal ingredient for those looking to maintain or lose weight while building muscle. The omega-3 fatty acids in tuna help reduce inflammation and can lower the risk of heart disease. Additionally, these fatty acids are essential for brain health and function, making tuna a brain-boosting food.
Couscous: Couscous is a fantastic source of selenium, an antioxidant that helps protect your cells from damage. Selenium is also vital for thyroid health and immune function. The fiber content in couscous aids in digestion and helps keep you feeling full, which can prevent overeating.
Garlic: Garlic is not only a flavor powerhouse but also offers numerous health benefits. It has been shown to boost the immune system, reduce blood pressure, and improve cholesterol levels, thus supporting heart health. Garlic’s antioxidants can also help prevent Alzheimer’s disease and dementia.
Onion: Onions are rich in vitamins, minerals, and antioxidants. They are particularly high in vitamin C, which is crucial for immune health, collagen production, and iron absorption. Onions also contain quercetin, a potent antioxidant that can help reduce inflammation and fight off free radicals.
Egg: Eggs are one of the best sources of high-quality protein available. They provide all nine essential amino acids that your body cannot produce on its own. Eggs are also rich in choline, a nutrient that is vital for brain health and development. Additionally, the lutein and zeaxanthin in eggs are important for eye health and can help protect against age-related macular degeneration.
Olive Oil: Olive oil is renowned for its health benefits, especially for heart health. It is rich in monounsaturated fats, which help lower bad cholesterol levels and reduce the risk of heart disease. The antioxidants in olive oil, such as oleocanthal, have anti-inflammatory properties and can help reduce the risk of chronic diseases.
Parsley: Parsley is more than just a garnish; it’s packed with vitamins A, C, and K. Vitamin A is crucial for eye health, while vitamin C supports the immune system and serves as an antioxidant. Vitamin K is crucial for bone health and blood clotting. Parsley also contains flavonoids that have anti-inflammatory and antioxidant effects.
Tips for Storing and Reheating
If you’ve made a batch of these patties and have leftovers, storing them properly will ensure they stay fresh and delicious.
- Refrigeration: Store the patties in an airtight container in the fridge. They’ll remain fresh for up to 3 days. When you’re ready to eat, you can reheat them in a non-stick pan over medium heat until warmed through.
- Freezing: These patties freeze beautifully, making them a great option for meal prep. Place the cooked patties on a baking sheet in a single layer and freeze until solid. After freezing, transfer the patties to a freezer-safe bag or container. You can store them in the freezer for up to a month. To reheat, place the frozen patties in a preheated oven at 350°F (175°C) for about 15-20 minutes or until heated through.
Fun Ways to Customize Your Patties
One of the best things about this recipe is its flexibility. Here are some ideas to make these patties uniquely yours:
- Herbs and Spices: Experiment with different herbs like cilantro, dill, or basil. Add spices such as cumin, paprika, or even a pinch of curry powder for an extra kick.
- Cheese: Mix in some grated cheese like Parmesan, cheddar, or feta for added richness and flavor.
- Vegetables: Grate in some carrots, zucchini, or bell peppers for extra nutrients and color.
- Legumes: Add a handful of cooked chickpeas or lentils to the mixture for an extra boost of protein and fiber.
Serving Suggestions
Here are some ideas to elevate your meal and make it even more enjoyable:
- Salad: Pair the patties with a fresh, crisp salad. A simple green salad with a lemon vinaigrette would complement the flavors perfectly.
- Grains: Serve the patties on a bed of quinoa or rice for a more filling meal.
- Wraps: Use the patties as a filling for wraps. Add some hummus, sliced avocado, and fresh veggies for a nutritious and portable meal.
- Sauces: Serve the patties with various dipping sauces. A garlic yogurt dip, spicy mayo, or a tangy tzatziki would be excellent choices.
Fun Fact
What makes this recipe particularly special is its origin from combining different culinary inspirations. Borrowing elements from Pioneer Woman recipes and Milk Street recipes, it brings a fusion of accessible, home-cooked goodness and gourmet flair to your kitchen.
Finally, here’s a fun fact: Tuna and couscous are a match made in culinary heaven because of their nutritional profiles. Both are light yet rich in nutrients, making them perfect for those looking to eat healthy without sacrificing flavor.
Final Thoughts
So, if you’re ready to impress your friends and family, or just treat yourself to a nourishing and tasty meal, give these Mini Tuna Couscous Patties a try. You’ll be surprised at how easy and rewarding it is to make such a delightful dish. Emma Lafifi signing off, happy cooking!