Tuna Cakes with Carrot-Pepper Slaw
Though not available everywhere, reduced-sodium water-packed tuna is well worth the search: Not only are the sodium levels lower, but the flavors of the tuna are truer. If you can't find it, of course these fish cakes will be fine with regular water-packed tuna.
    Tuna Cakes:
  • 1 can (6-1/8 ounces) reduced-sodium water-packed tuna, drained and flaked
  • 1 cup frozen corn kernels, thawed
  • 1/2 cup shredded carrots
  • 2 tablespoons minced red onion
  • 2 egg whites
  • 2 teaspoons grainy Dijon mustard
  • 1/2 cup plain dried bread crumbs
  • 1/2 teaspoon black pepper
  • 1-1/2 teaspoons olive oil

  • 1/4 cup plain nonfat yogurt
  • 3 tablespoons reduced-calorie mayonnaise
  • 1 tablespoon fresh lemon juice
  • 1/4 teaspoon black pepper
  • 4 cups shredded cabbage
  • 1 cup shredded carrots
  • 1 medium green bell pepper, thinly sliced

1. Preheat oven to 375°F. Spray a baking sheet with nonstick cooking spray.

2. To make the tuna cakes: In medium bowl, mix tuna, corn, carrots, onion, egg whites, mustard, 1/4 cup of bread crumbs and black pepper. Form into 4 fairly flat patties. Dredge in remaining 1/4 cup bread crumbs, pressing crumbs into surface, and place on prepared baking sheet. Drizzle with oil.

3. Bake patties 15 minutes, or until light golden brown.

4. Meanwhile, make the slaw: In medium bowl, whisk together yogurt, mayonnaise, lemon juice and black pepper. Add cabbage, carrots, and bell pepper, and toss to blend well. Serve slaw with tuna cakes.

Nutritional Information
Per serving: 238 calories, 6.8g total fat, 1.3g saturated fat, 1.7g monounsaturated fat, 3g polyunsaturated fat, 4.9g dietary fiber, 16g protein, 31g carbohydrate, 19mg cholesterol, 408mg sodium.
Good source of: beta-carotene, indoles, omega-3s, selenium, vitamin C.

Date Published: 09/19/2005 > Printer-friendly Version

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