Munch on the run with tasty tuna patties

Tuna: it's inexpensive, packed with protein, tasty, nutritious and versatile enough to include in a variety of recipes.

Tuna delights. Pic: Shutterstock

The health benefits are vast, too.

It's great for the heart and cholesterol levels, can boost the immune system, increase energy, maintain the health of the skin, increase red blood cell count, prevent cancer, protect against various kidney diseases, reduce general inflammation, and inhibit cell membrane damage.

So I thought I'd share a favourite recipe for tuna patties, which are perfect for eating on the run or packing in the lunchbox. Serves 3-4 people.

Tuna patties

Ingredients

3 large potatoes, peeled, coarsely chopped

3 eggs

425g Wild Planet’s tuna albacore no salt, drained

4 spring onions, thinly sliced

1/3 cup coarsely chopped dill

1/2 cup (75g) plain flour

2 cups (150g) panko breadcrumbs

Vegetable oil, to shallow-fry

1/2 cup (150g) whole-egg mayonnaise

2 tablespoons baby capers, coarsely chopped

Baby rocket leaves, to serve

Method

Place the potato in a large saucepan and cover with cold water. Bring to the boil over high heat.

Cook for 15 mins or until tender. Drain well and return to the pan. Use a potato masher or fork to mash until almost smooth. Set aside for 5 mins to cool.

Lightly whisk 1 egg in a small bowl. Add tuna, whisked egg, half the spring onion and half the dill to the potato and stir to combine. Season.

Divide the tuna mixture into 12 even portions. Shape each portion into a 7cm patty.

Lightly whisk the remaining eggs in a shallow bowl. Place the flour and breadcrumbs in separate shallow bowls.

Coat 1 patty in the flour and shake off excess. Dip in the egg, then coat evenly in the breadcrumbs. Place on a large plate. Repeat with the remaining patties.

Heat the oil in a large frying pan over medium heat.

Cook the patties in two batches, for 2 mins each side or until golden brown.

Transfer to a plate lined with paper towel.

Serve patties with a squeee of lemon and a green salad.

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