Lean protein is your diet is essential to weight loss and weight maintenance. Tuna is an excellent source of lean protein as it is lower in fat than red meats.
Instead of high calorie, fatty sources, use spices to provide flavorsome, enjoyable meals for your whole family. “Tuna Patties With Lemon Dill Sauce” is a low fat recipe to assist you keep your weight under control. This irresistible, no-hassle meal will help you reach your weight-loss goals, while making mealtime a real treat.
These tuna fish patties are delicious hot or cold. They are great for the lunchbox, just hold back the sauce.
Ingredients:
1 (12 ounce) (350g) can white tuna packed in water, drained and finely flaked
3/4 cup seasoned bread crumbs
1/4 cup minced green onion
1 egg
1/2 cup skim milk
1/2 teaspoon grated lemon peel
Lemon Dill Sauce
1/4 cup nonfat chicken broth
1 tablespoon lemon juice
1/4 teaspoon dried dill
Method:
In large bowl, combine tuna, breadcrumbs, green onion, egg, milk, and lemon peel.
With lightly floured hands, form mixture into patties. Then spray a large nonstick skillet with cooking spray and heat over medium heat.
Cook patties, until golden brown on both sides, about 3 minutes per side.
Sauce
Combine all ingredients in a small saucepan and heat over medium heat until warm.
Add a small amount of flour and mix with a whisk to thicken sauce.
Spoon sauce over tuna patties and serve.
Makes 4-6 Servings
Approximate Nutrients per serving:
Calories: 190
Total fat: 1
Saturated fat: 0 grams
Cholesterol: 72 mg
Sodium: 34 mg
Carbohydrate: 18 grams
Protein: 29 grams
Dietary fiber: less than 1 gram
