Tuna and Sweet Potato Patties
Benefits Of Tuna
Nutritional Benefits
1. High in Protein: Tuna is an excellent source of protein, essential for building and repairing muscles.
2. Rich in Omega-3 Fatty Acids: Tuna is a rich source of omega-3 fatty acids, particularly EPA and DHA, which support heart health and brain function.
3. Low in Calories: Tuna is relatively low in calories, making it an excellent addition to weight loss diets.
4. Good Source of Vitamins and Minerals: Tuna is a good source of vitamins D, B12, and selenium, as well as minerals like potassium and magnesium.
Health Benefits
1. Supports Heart Health: The omega-3 fatty acids in tuna may help lower triglycerides, reduce blood pressure, and prevent blood clots.
2. May Improve Brain Function: The omega-3 fatty acids in tuna, particularly DHA, may help improve cognitive function, memory, and focus.
3. Supports Eye Health: The omega-3 fatty acids in tuna may help reduce the risk of age-related macular degeneration and dry eye syndrome.
4. May Reduce Inflammation: The omega-3 fatty acids in tuna may help reduce inflammation and improve symptoms of conditions like arthritis and asthma.
5. Supports Immune System: Tuna contains vitamin D, which is essential for immune system function and may help reduce the risk of infections.
Additional Benefits
1. May Improve Fetal Development: The omega-3 fatty acids in tuna, particularly DHA, are essential for fetal brain and eye development during pregnancy.
2. Supports Healthy Bones: Tuna is a good source of vitamin D and calcium, which are essential for maintaining healthy bones and preventing osteoporosis.
3. May Improve Mental Health: The omega-3 fatty acids in tuna may help reduce symptoms of depression, anxiety, and bipolar disorder.
benefits of sweet potatoes
Nutritional Benefits
1. Rich in Vitamins and Minerals: Sweet potatoes are a good source of vitamins A, C, and E, as well as minerals like potassium, magnesium, and iron.
2. High in Fiber: Sweet potatoes are high in dietary fiber, which can help support healthy digestion and prevent constipation.
3. Antioxidant-Rich: Sweet potatoes contain antioxidants like beta-carotene and lutein, which can help protect cells from damage.
Health Benefits
1. Supports Healthy Vision: The vitamin A in sweet potatoes can help protect the eyes from damage and reduce the risk of age-related macular degeneration.
2. May Help Regulate Blood Sugar: The fiber and antioxidants in sweet potatoes may help slow down the absorption of sugar and improve insulin sensitivity.
3. Supports Healthy Immune System: Sweet potatoes contain vitamin C, which is essential for immune system function and may help reduce the severity of colds and flu.
4. May Help Reduce Inflammation: The antioxidants and anti-inflammatory compounds in sweet potatoes may help reduce inflammation and improve symptoms of conditions like arthritis.
5. Supports Healthy Skin: The vitamin A and antioxidants in sweet potatoes may help protect the skin from damage and support healthy aging.
Additional Benefits
1. May Help Support Weight Loss: Sweet potatoes are low in calories and high in fiber, making them a nutritious addition to weight loss diets.
2. Supports Healthy Gut Bacteria: Sweet potatoes contain prebiotic fiber, which can help support the growth of healthy gut bacteria.
3. May Help Reduce Stress: The complex carbohydrates in sweet potatoes may help increase serotonin levels and reduce stress.
Crispy tuna and sweet potato cakes, pan-seared to perfection
Ingredients:
- 2 medium sweet potatoes (approximately 600g / 21 oz)
- ½ red bell pepper, finely chopped
- ½ red onion, finely chopped
- 3 eggs
- 1 tsp salt
- ½ tsp black pepper
- 2 cans (280g / 9.9 oz each) of tuna, drained
- 1 small zucchini, grated (squeeze out excess moisture)
- Fresh chopped parsley (for garnish)
- Olive oil (for cooking)
Instructions:
1. Peel the sweet potatoes and cut them into chunks.
2. Boil or steam the sweet potato chunks until soft (about 15-20 minutes).
3. Drain and mash them in a large bowl.
4. Add the finely chopped red bell pepper, red onion, and grated zucchini to the mashed sweet potatoes.
5. Stir in the eggs, salt, and black pepper.
6. Add the drained tuna and mix everything together until well combined.
7. Using your hands, form the mixture into small patties (about 8-10 depending on size).
8. Heat olive oil in a large skillet over medium heat.
9. Add the patties to the pan, cooking in batches if necessary.
10. Cook each patty for about 4-5 minutes on each side until golden brown and crispy.
11. Once cooked, remove the patties from the skillet and place them on a paper towel to drain any excess oil.
12. Garnish with freshly chopped parsley before serving.
Enjoy your Tuna and Sweet Potato Patties!