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High Protein Tuna Cakes - Fast, Flavorful, and Meal-Prep Friendly

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Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Canned tuna (4 cans, 5 oz each), drained well – preferably tuna packed in water
  • Eggs (2 large) – binder for structure
  • Breadcrumbs (3/4 cup) or almond flour for a gluten-free option
  • Greek yogurt (1/4 cup) or mayonnaise for moisture
  • Dijon mustard (1 tablespoon) for tang and depth
  • Red onion or scallions (1/3 cup finely minced)
  • Garlic (2 cloves, minced) or 1/2 teaspoon garlic powder
  • Fresh parsley or dill (2–3 tablespoons chopped)
  • Lemon zest (1 teaspoon) and lemon juice (1 tablespoon)
  • Salt (3/4 teaspoon) and black pepper (1/2 teaspoon)
  • Smoked paprika (1/2 teaspoon) or Old Bay seasoning (optional)
  • Olive oil or avocado oil (2–3 tablespoons) for pan-frying
  • Optional add-ins: finely diced bell pepper, shredded zucchini (squeezed dry), hot sauce, capers
  • For serving (optional): lemon wedges, Greek yogurt sauce, simple green salad

Method
 

  1. Prep the tuna. Drain the tuna thoroughly and press out extra moisture with the lid or a fine-mesh strainer. Excess liquid makes cakes fall apart.
  2. Mix the wet and aromatics. In a large bowl, whisk the eggs, Greek yogurt, and Dijon. Stir in onion, garlic, parsley, lemon zest, lemon juice, salt, pepper, and smoked paprika.
  3. Add tuna and binder. Flake the tuna into the bowl, breaking up any large chunks. Sprinkle in breadcrumbs (or almond flour). Gently fold until the mixture is evenly combined and slightly tacky.
  4. Adjust texture. If the mixture feels too wet, add more breadcrumbs 1 tablespoon at a time. If too dry, add a spoonful of yogurt or a splash of lemon juice. You want a mix that holds together when pressed.
  5. Form patties. Scoop about 1/3 cup per cake and shape into 10–12 small patties about 3/4-inch thick. Chill for 15 minutes in the fridge to help them set.
  6. Pan-fry. Heat a large nonstick skillet over medium heat. Add 1–2 tablespoons of oil. Cook patties 3–4 minutes per side until deep golden and crisp. Work in batches and add more oil as needed.
  7. Alternative: Air fry. Spray the basket, place patties in a single layer, mist tops with oil, and air fry at 390°F (200°C) for 8–10 minutes, flipping halfway, until browned.
  8. Serve. Squeeze fresh lemon over the top and serve warm with a quick yogurt sauce, salad greens, or roasted vegetables.