Tuna is an excellent source of selenium, niacin, vitamin B12, vitamin B6, and protein. It is a very good source of phosphorus as well as a good source of vitamin D, choline, potassium, vitamin B1,
vitamin B2, and magnesium. Some of the selenium is found in the form of selenoneine, which is especially valuable in terms of its antioxidant properties. Tuna is also a very good source of energy-producing vitamin B6 and thiamin. In addition, it is a good source of anti-inflammatory omega-3 fatty acids (including EPA, and DHA), bone-healthy phosphorus and magnesium, and heart-healthy potassium.
To get more of these valuable nutrients, pick up a few cans of Albacore Tuna and try this healthy recipe for a quick and easy meal you can put on the table in just minutes! Servings: 4, Preparation Time: 10 minutes, Cooking time 20 minutes.
Ingredients:
2 – 14oz. cans of Tuna in water (flaked to separate)
6 Scallions (finely chopped)
1 Lime (juiced and grated)
1 Egg (beaten)
2 ½ cups Baby Arugula
1 ¼ cups Ricotta Cheese
2/3 cup of Mayonnaise
1 Garlic clove (crushed)
3 Tbs extra virgin Olive Oil
2 tsps lime juice
1 tsp Dill Weed (chopped)
1 Tbls fresh Cilantro (chopped)
½ tsp Salt
½ tsp Black Pepper
¼ tsp Cayenne pepper
Directions for Tuna Cakes:
In a medium mixing bowl, combine Tuna flakes, Scallions, Lime Zest, Dill Weed, Egg, Ricotta and Salt and Pepper. Reserve 2 tsp of the lime juice then add the remaining lime juice to the Tuna mixture. Mix thoroughly then form into 12 small cakes, each about 3 inches across.
In a medium size skillet, add half the oil, and 6 Tuna cakes into the skillet. Cook over medium heat for 4-5 minutes on each side until they are golden brown. Remove from the skillet with a slotted spoon and keep warm in a preheated oven (325) while you cook the remaining 6 Tuna cakes.
Directions for Garlic Herb Sauce:
Add 1 crushed garlic clove, 2 tsps lime juice, chopped Cilantro and Cayenne Pepper to Mayonnaise in a bowl and mix well. Taste, and add more garlic according to taste.
Directions for Arugula Salad:
Beat the remaining oil and lime juice together then toss with the Arugula leaves.
To Serve:
Place 1/4 of the Arugula Salad on each of four plates then place 3 Tuna cakes on top. Spread a tsp of Garlic & Herb Sauce to the tops of each Tuna cake and serve.