Friday, 11 April 2008

Friday night Tuna Cakes with fresh Vegetables...

On a Friday night, I finish work for the week and start to unwind as it is the start of the weekend. Often I don't feel like coming home and cooking a three course meal. So here is a perfect solution to create a tasty dish with minimum effort.


Oven baked tuna cakes, filled with butter beans and homemade breadcrumbs, served with an assortment of colourful vegetables and a mixture of sweet potato mash and season paprika wedges.

You will need:

2 cans of tuna in spring water
Light Mayonnaise
Dijon Mustard
2 cloves of garlic
1 can of butter beans
3 slices of wholemeal bread (for bread crumbs)
3 sweet potatoes (2 for mash / 1 for wedges)
Fresh vegetables of your choice (sweetcorn and French beans in this case)
Salt, Pepper, Cumin and Paprika for seasoning.

Start with the sweet potato…

Take 1-2 potatoes depending on the size and cut up into small wedges

Season with Salt, Pepper and Paprika then cover with 1 calorie spray over the top

Bake in the oven for 30 minutes.

After 15 minutes take the remaining 2 potatoes and peel

Wash and boil in a sauce pan for about 15 minutes

After the sweet potatoes have softened mash adding some pepper and cumin for extra flavour when ready to serve

To make the Tuna Cakes…

Take 1 tin of tuna, I prefer the tuna in spring water but if you can’t get hold of this use brine, I would not recommend the sunflower oil version as this is not the best healthy option

In a blender shred around 4 small slices of wholemeal bread, mine happens to be homemade that I made earlier this week however shop bought will be fine

Add to this the butter beans, 2 cloves of garlic, and some Dijon Mustard with light mayonnaise to create a sticky consistency as you need to be able to mould the cakes... then blend

Once you have the mixture formed using your hands shape your preferred sized patties or cakes

Bake these in the oven for around 10-15 minutes

Add some vegetables to boiling water I have used mini sweet corn cobs and French beans on this occasion.


To serve...

First of all apply a spoonful of mashed sweet potato in the centre of the plate

On one side of your plate serve the vegetables and on the other serve the wedges

Place the tuna cakes on top of the sweet potato mash and to finish you can make or use the following…

Yogurt sauce

Take some fat free yogurt or creme fresh and to this add Dijon mustard to compliment the flavour from the tuna cakes, lemon juice and seasonings of your choice and serve on top of the cakes.

You can also buy some Sweet Chili Sauce which I have chosen

Or simply serve with a lemon.

A healthy way to start the weekend a great Friday night supper!

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