Tuna & Sweet Potato Cakes

Tuna & Sweet Potato Cakes
I was listening to a podcast the other day and the host asks all of her guests to give a (usually controversial) confession on the air. So, I thought I would play along. Confessions of a dietitian: I use the microwave daily. I don’t only shop the perimeter of the grocery store. Canned protein and vegetables are a staple in my pantry. Let’s explore these, shall we? I find it my civic duty to stop the crime of counterfeit nutrition rules. I use the microwave daily “Microwaves cause cancer.” - my mother, every time I touch the microwave. So does your cell phone and your car and the grill and sitting and hairspray and brushing your teeth. When my dad used to get on to my sister for increasing her risk of skin cancer by not wearing sunscreen she would shoot back, “. . .at least I’ll die tan!” I don’t recommend not wearing sunscreen, but I do recommend utilizing the microwave. Cooking a baked potato, fixing oatmeal, steaming vegetables are all accomplished in considerably less time than other methods! As a busy athlete, don’t be afraid to use this kitchen staple. I don’t only shop the perimeter of the grocery store. Quinoa, beans, nuts, seeds, spices, olive oil, nut butters, brown rice, dried fruit, oats- do any of these foods sound unhealthy to you? No. Well, they are all found within the ​malicious confines of the middle aisles. Fresh fruit and vegetables are the king and queen of healthy eating, but just because it comes in a bag with a label doesn’t automatically qualify it as not worth eating. Canned protein and vegetables are a staple in my pantry. As with most nutrition fallacies, when someone says that canned foods are “bad for you” I typically smile a not real smile and cunningly cling to the can opener in the side pocket of my purse. Tuna, diced tomatoes, beans, pumpkin all would be discarded from my diet if it weren’t for the alluring convenience of canned goods. To top off my controversial confession I created a recipe using the microwave, middle aisle goods, and canned protein.

Tuna & Sweet Potato Patties

Yield: 12 Patties, 4 servings
  • Olive oil
  • 1 medium yellow onion, finely diced
  • 3/4 teaspoon fine sea salt
  • 2 cloves garlic, minced
  • 2 medium sweet potatoes
  • 10 ounces canned tuna
  • 2 eggs, beaten
  • 1/2 cup whole wheat flour
  • 1 tablespoon dried parsley
  • 2 tablespoons lemon juice
  • 2 teaspoons Dijon mustard
  • 1 teaspoon ground cumin
  • ½ teaspoon black pepper
  • ½ teaspoon salt
  1. Using a fork, poke several holes into the sweet potatoes. Place in microwave oven for 5-6 minutes until soft.
  2. Pour 2 tablespoons of olive oil In a cast iron skillet over medium heat. Add the diced onion and cook until it is soft. Then, add the garlic and cook for 30 seconds, stirring occasionally.
  3. Once sweet potatoes are done, scrape the interiors into a bowl while discarding the skin. In the same bowl, add tuna, eggs, flour, parsley, cumin, lemon juice, mustard, cooked onions, salt and pepper.
  4. In the same pan used to saute onions, add 2 tablespoons of olive oil over medium heat. Once the oil is hot, scoop ¼ cup of the sweet potato tuna mixture into the pan and gently press down so patties are about 1 inch thick.
  5. Cook patties until nicely brown about 2 minutes per side.
Nutrition Facts per serving (3 patties)
  • 183 calories
  • 25 g carbohydrates
  • 3 g fat
  • 14 g protein
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