When I lived with roommates a couple years ago, sustaining myself without a job, I bought a lot of tuna fish. At less than 75¢ — sometimes 50¢ — per 6-oz can, tuna’s one of the cheapest proteins to buy. It’s also low in fat, and high in the good stuff like potassium, and iron, and of course EPA and DHA (source: Starkist). So much healthier (and tastier!) than a hamburger for a cheaper price!!
Besides tuna salad, served with crackers or toasted bread — or this new recipe I found – a common meal my roommate and I cooked together was tuna patties.
So easy, this recipe consists of 3 basic ingredients: a can of tuna, a couple spoonfuls of flour (or bread crumbs) and one egg. While I have yet to experiment with different recipes, I’ve found several online: Some cooks are very adventurous – adding chopped onion, mustard, potato; making them Asian-style with soy sauce; using oatmeal instead of flour…the combinations are endless!
Here’s the recipe I got from my roommate. Feel free to (and please DO!) experiment all you want with it! :)
- 1 6-oz can tuna, drained (put the liquid aside, don't throw it out yet)
- 2-4 TBS flour (any kind) or bread crumbs
- 1 egg
- pepper and any other spices you want
- Combine all the ingredients in a medium bowl, adding more flour/breadcrumbs or tuna liquid as needed. Mixture should not be too sticky but not dry either. It should stick together when molded in a ball.
- Using a spoon, scoop mixture into your hand, and mold it into circles (you may have to spray your hands with cooking spray first).
- Place uncooked patties on a lightly greased cookie sheet (they won't spread like cookies, so you can place them as close together as you wish) and bake for 15-20 minutes on 375F until patties are firm to the touch. This way is less messy than the stovetop method, and you can cook them all at once.
- Fry patties on medium heat in a pan that has oil covering the bottom of it. Cook both sides til brown.
- Even if it's nonstick, lightly spray the inside of your George Foreman (or other brand of Panini press) with cooking spray. Place uncooked patties (as many as will fit) on the grill and put the lid down. Let cook for 5-10 minutes, checking periodically. This method is super easy if you don't want to turn on your oven, or if you don't have an oven.
- You can also use the same ingredients (flour and egg) to make salmon patties. The proportions change a bit, as salmon cans are 14oz. So double the flour and number of eggs per can of salmon.
Assemble a tuna melt: toasted bread, mustard, mayo, tuna, melted cheese, tomato…