Author:
Kevin Curry
Muscle Cakes! Red Potato & Tuna Patties
If you’re a big fan of healthy eating and want to build muscle then why not upgrade your meal plan? There’s no need to go for protein powders when you can get your nutrition through tuna patties and nutritious red potatoes.
Stick around because we promise you’re absolutely going to love our muscle cake recipe!
Start by getting 10oz of wild albacore tuna in water, salt-free and drained. You’ll also need 500 grams of baked red potato, one egg, ⅓ cup of feta cheese crumble, ⅓ cup of chopped red onions, and a tablespoon of olive oil.
For the seasonings, get a tablespoon of dill, Dijon mustard, and Italian seasoning along with the iconic salt-pepper combination. Now that you have all of your ingredients ready, it’s time to set your own to 400 F.
Wash off any dirt that may be sticking to your red potatoes then put them on a clean baking sheet. Bake them in the oven for roughly 45 minutes until they’re soft enough to be easily crushed with a masher or fork.
Mix and mash all your ingredients together in a bowl. If you notice that the batter is too loose or wet then you can add a few tablespoons of oatmeal, panko crumbs, or wheat breadcrumbs to add some solidity without sacrificing its malleable nature.
Scoop out a handful of batter then use it to form patties. Ensure they’re not too big as this could make it harder to cook them and runs the risk of them breaking apart while in the skillet. Spray your nonstick skillet with a generous coat of olive oil (or coconut oil, if you prefer.)
Set to medium-high heat then add the patties once the skillet is hot. It’ll take around five minutes per side but just watch the edges until they turn golden brown then flip the patty over for another five. Always check to see if they’re sticking to the pan so you can move them around.
That’s it! You have healthy muscle cakes to help you recover from tough workouts!
Ingredients
Ingredients for at least 6 patties:
- 10oz wild albacore tuna in water, drained (no salt)
- 500g baked red potato
- 1 egg
- 1/3 cup feta cheese crumble
- 1/3 cup red onion chopped
- 1 tablespoon olive oil (optional)
- Seasonings:
- 1 tablespoon Dijon mustard
- 1 tablespoon Italian seasoning
- sea salt & pepper to taste
- 1 teaspoon dill
Steps
Step 1
Set oven to 400F. Wash dirt from red potatoes and place them on a baking sheet. Bake in the oven for about 45 minutes or until they are soft and be easily crushed with a fork or masher.
Step 2
Mash and mix together all the ingredients in a bowl. If you find the batter is too wet or loose, feel free to add tablespoons of wheat breadcrumbs, panko crumbs or even oatmeal to help make the batter more solid yet still malleable.
Step 3
Scoop out a small handful of the batter and form patties of equal size. Careful not to make them too big as they will be a little harder to cook and can potentially break apart in the skillet.
Step 4
Place a nonstick skillet on medium-high heat and spray (generously) with olive oil or coconut oil.
Step 5
Once the skillet is hot, add the patties to the pan and cook for about 4 to 5 minutes per side, or until the edges are golden brown, then flip the patty over and repeat. Remember to ensure the patties are not sticking to the pan.
Step 6
Once the patties have finished cooking, remove them from the skillet and serve immediately. **If you placed the patties int the skillet and they were too wet/soft to flip, I recommend placing the skillet (if possible) in the oven and baking for about 15 at 400F or until the top of the patties are golden brown.**
Step 7
Enjoy!
Approximate macros for 1 of 6 patties:
ABOUT THE AUTHOR
Hey, I'm Kevin
My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.
By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!