TUNA PANCAKE

Consumption of fish is healthy and provides multiple benefits to the human body. 

Tuna in particular is very rich in omega-3 fatty acid, high quality protein, selenium and vitamin D. And because it carries these healthy nutrients, it is heart friendly, lowers blood pressure, improves immune system, aid in weight loss, improves skin's health,  strengthens bones and prevents the risk of cancer.

Given the many attributes of this fish treat, it is but essential to consume variety of fish about 2 to 3 times each week with a total of about 450g/ week. I think this is doable: with a bit of sardines, tuna can and some other fresh fish dish a week is not bad at all😊. 

C'mon let's dish the fish!

TUNA PANCAKE

Yields about 4 pcs pancakes

Pancake Ingredients                    

1 can tuna flakes, drained

1 head garlic, minced

1 small onions, chopped

1 onion spring, chopped (optional)

1 (whole) lemon zest

1 /2 tsp lemon juice

1 egg

1 tbsp grated parmesan cheese

2 tbsp panko

1 tbsp japanese mayonnaise (or any mayo available)

1/4 tsp dried parsley

Salt & pepper to taste

Oil for frying

Crumb Mix:  Place in a bowl and combine. RTU

1/2 c panko

1/4 c shredded edam cheese or parmesan cheese or any cheese you like

Garnishing

Spinach or any greens

Lemon wegdes

Some bread, rice , pasta or any carbo of your preference

Optionals -- your preference

Ketchup

Honey Mustard

Sriracha

Method

Mix all pancake ingredients in a bowl.

Divide into 4 equal portions.

Take one portion and dredge both sides in a crumb mix.

Using a turner spoon, scoop the pancake and slowly place into a pan with hot oil.

Cook both sides until slightly brown.

Remove and ready to serve.

Enjoy!

I served this pancake in burger buns: sandwich in a wholemeal burger bun, laid on  red butterhead lettuce, smeared with honey mustard, garnished with emmental cheese then topped with tomato and avocado, which my kids named -- 

TUVADO BURGER!😋