Tuna sweet potato chive patties
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Prep Time
15 Minutes
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Cook Time
25 Minutes
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Yield
8
Ingredients
- 1 x 185g can Safcol Tuna in Springwater, drained
- 600g sweet potatoes
- 1 small red onion, very finely diced
- 3 tablespoons finely chopped chives
- ¼ cup finely chopped parsley
- 1 egg, lightly beaten
- sea salt and freshly ground pepper
- 1 cup of corn polenta
- rice bran oil for frying
- to serve
- Beetroot and Feta or Beetroot and tzatziki dip
Instructions
- Peel the sweet potatoes and cut them into large pieces and steam for about 15 minutes or until their only just cooked and still slightly firm in the centre. Allow to cool, then grate coarsely. In a large bowl add the grated sweet potato, diced onion, chopped herbs, beaten egg and mix thoroughly. Fold in the drained tuna and season to taste.
- Place the polenta on a large plate. Divide the sweet potato and tuna mixture into 8 and shape into round patties. Roll each one lightly in the polenta. In a large frying pan on a medium high heat, add just enough oil to cover the base. Fry the patties (in batches if you need to) turning once until golden brown and crisp. Drain on absorbent kitchen paper. Serve hot with a generous smear of beetroot dip and a fresh green salad.
| Servings: | 4 |
| Ready in: | 40 Minutes |
| Course: | Lunch, Dinner |
| Recipe Type: | Burgers |
| Ingredient: | Tuna |
Tuna sweet potato chive patties
These tasty tuna sweet potato chive patties make a good change for a summer BBQ. Not only do they look amazing, but they also taste delicious too. You can make them in advance. Chill in the refrigerator until you’re ready to cook and then fry them on the solid plate of the BBQ with a little oil.
Comfort food without the guilt!
Ashleigh Feltham (MNutrDiet)
This recipe has comfort food written all over it but will not leave you with the regret some other comfort foods do. Safcol tuna is a quality sourced fish which is fished using sustainable methods so you know you are looking after the environment. It is a good source of haem iron which is a type of iron that is more readily absorbed by your body. Iron is essential for the transport of oxygen around your body and suboptimal iron may lower your energy levels and immune function. Tuna is also a good source of protein which is essential for all the cells of your body to be repaired and replaced. Protein is also a great macronutrient as it helps to keep you feeling fuller for longer.
Sweet potatoes add a good dose of vitamin A which supports the health of the retinas in your eyes and optimises your immune function. Vitamin A is better absorbed by your body because of the omega 3 fat in tuna. Fat-soluble vitamins like vitamin A need fat to be absorbed properly by your body. Parsley is a good source of another fat-soluble vitamin called vitamin K. This is needed to allow your blood to clot normally and also plays a role in building strong bones.
The red onion helps your immune system function at its best as well because of a specific antioxidant called quercetin. Chives are also in the same family as onions known as the Allium genus. So, you are really getting a good dose of immune health in this meal.
Egg including the yolk is a nutrition powerhouse. Like tuna, it contains all the essential amino acids your body needs to make a protein. The yolk is a source of vitamin D which is needed for calcium absorption and plays a role in keeping your immune system functioning well. Corn polenta contains two carotenoids known to help support your eye health called lutein and zeaxanthin. Corn which is processed is considered a whole grain which means you are giving your body more fibre, vitamins, and minerals than refined grain choices.
The beetroot will help to keep your heart pumping well as a source of nitrates. These are known to support blood vessel health and keep you blood pressure lower. This vegetable is also a good source of potassium which also helps to keep your blood pressure at a healthy level. This is an immune system loving recipe which will feel like comfort food.
