Gluten Free Tuna (or Crab) Cakes

GF NF SF Mar 19, 2024

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I took and modified this recipe from my parents, who made crab cakes on Christmas. I really liked them, but I didn't want to pay for crab, so I wanted to try it with tuna instead. I think they turned out pretty well. They're cheap, healthy, and simple. Feel free to actually use crab too. They're gluten free too, being made with coconut flour! The nutrition facts are per cake

- 1 large (50 g) Egg
- 1 tbsp (14 g) Plain nonfat greek yogurt
- 1/2 tbsp (8 g) Dijon mustard
- 1/2 tbsp (7.5 g) Lemon juice
- 1/2 tbsp (7.5 g) Soy sauce, low sodium, gluten free
- 1/2 tbsp (1.5 g) Parsley, dried
- 1/2 tsp (0.5 g) Oregano, dried
- 1/2 tsp (1.5 g) Chili powder
- 1/2 tsp (1.5 g) Garlic powder
- 1/2 tsp (1.5 g) Onion powder
- 1/2 tsp (1.5 g) Old Bay
- 2 4oz cans (227 g) Tuna, in water
- 2 tbsp (15 g) Coconut flour

1. Prepare a 12" pan with a spray of oil

2. In a large bowl, beat the eggs, and mix with the ingredients above, from eggs to old bay

3. Drain and rinse your fish under water with a strainer and add the fish into the bowl. Make sure to check for any shells (if using crab). Mash with the back of a fork to fully incorporate the fish. Fold in the flour, and mix until just combined. The mixture should feel slightly sticky, but able to be shaped

4. Shape the mixture into patties (about 12) and place on your pan. Cover and refrigerate the cakes for at least 30 minutes to 1 hour to set

5. Heat your large pan over medium heat with a spray of oil. Cook the cakes for about 10 minutes until golden brown on each side. Be very careful not to break them when flipping

https://www.poormanprotein.com/recipes/tuna-cakes

Servings: 12
1 cake
Calories: 30
Protein: 5 g
Fat: 1 g
Carbs: 1 g
Fiber: 1 g

Description

Time

Prep Time:

30 minutes

Rest Time:

30 minutes

Cook Time:

10 minutes

Total Time:

1 hours 10 minutes

Cost

Total Cost:

Cost per Serving:

$0.21

Ingredients

Serving(s)

1 large Egg

1 tbsp Plain nonfat greek yogurt

1/2 tbsp Dijon mustard

1/2 tbsp Lemon juice

1/2 tbsp Soy sauce, low sodium, gluten free

1/2 tbsp Parsley, dried

1/2 tsp Oregano, dried

1/2 tsp Chili powder

1/2 tsp Garlic powder

1/2 tsp Onion powder

1/2 tsp Old Bay

2 4oz cans Tuna, in water

2 tbsp Coconut flour

Instructions

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Prepare a 12" pan with a spray of oil
In a large bowl, beat the eggs, and mix with the ingredients above, from eggs to old bay
Drain and rinse your fish under water with a strainer and add the fish into the bowl. Make sure to check for any shells (if using crab). Mash with the back of a fork to fully incorporate the fish. Fold in the flour, and mix until just combined. The mixture should feel slightly sticky, but able to be shaped

Shape the mixture into patties (about 12) and place on your pan. Cover and refrigerate the cakes for at least 30 minutes to 1 hour to set

Heat your large pan over medium heat with a spray of oil. Cook the cakes for about 10 minutes until golden brown on each side. Be very careful not to break them when flipping

Nutrition Facts

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Servings: 12

Serving Size: 1 cake

Calories: 30

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Total Fat: 0.8g (1 %)

Saturated Fat: 0.3g (2 %)

Polyunsaturated Fat: 0.1g

Monounsaturated Fat: 0.2g

Cholesterol: 24mg (8 %)

Sodium: 100mg (4 %)

Total Carbohydrate: 1.2g (0 %)

Fiber: 0.6g (2 %)

Net Carbs: 0.6g

Total Sugar: 0.3g

Protein: 4.7g (9 %)

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Vitamin B12: 0.53mcg (22 %)

Vitamin D: 0.33mcg (2 %)

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Calcium: 9mg (1 %)

Iron: 0.61mg (3 %)

Magnesium: 6mg (2 %)

Potassium: 52mg (1 %)

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Glycemic Index

39.9

Glycemic Load

0.5

Sources of Inspiration

https://www.onceuponachef.com/recipes/maryland-crab-cakes-with-quick-tartar-sauce.html#tabrecipe

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