Low GI & Omega 3 Rich Recipes

A Sunday night meal for when the pantry is low. Made from non-perishable food you can keep stocked in the pantry for when you run out of fresh ingredients! The smooth, creamy inside of these cakes along with the crispy crunchy coating goes perfectly with tomato sauce. But why eat sugary shop-bought sauce when my homemade tomato and coriander sauce is so easy to make! Serve with a simple green salad sprinkled lightly with white wine vinegar.

Serves: 2

Preparation time: 15 minutes

Cooking time: 30 minutes

Ingredients

Tuna cakes:

• 1 bunch flat leaf parsley, finely chopped
• 2 185g cans of tuna in olive oil, drained (optional: use tuna that comes with added chillis in the can if available such as the Sirena Chilli Tuna)
• 1 egg
• 1 can of cannellini beans, drained and mashed (approx 250-300g)
• 1/2 cup semolina
• 1/2 cup almond meal
• 1/2 cup tomato passata
• salt and pepper
• 2 tablespoons plain flour (wholegrain better but not essential)

Coating:

• 1/2 cup plain flour
• 1/2 cup semolina
• 1 egg
• 1 tablespoon olive oil (to fry)

Method

• Combine tuna, white beans, egg, parsley, 1/2 cup semolina, 1/2 cup almond meal, passata, the 2 tablespoons of flour, and salt and pepper to taste in a large bowl. It should have a gluggy, sticky, but not too wet consistency (see picture below). You can add an extra 1-2 tablespoons flour if needed.
• Prepare three plates, one with flour, one with semolina and one with egg (see pictures)
• Heat a heavy based frying pan over a medium heat, and add one tablespoon olive oil
• Make a small round ball (smaller than the palm of your hand — even smaller ones will cook a little quicker if you don’t want to wait half an hour, but you’ll need a bigger pan.)
• dip and roll the cake first in the flour, then in the egg, then coat with semolina all over. (you could also use breadcrumbs or simply flour again)
• Prepare them one at a time and drop into the oil as you go, pressing flatter to increase cooking time
• For cakes that are about 1 inch thick, cook on a low to medium heat for 15 minutes on each side, for thinner cakes, 10 minutes should suffice
• If they start to brown before the time, turn it down to a lower heat, and turn up at the end to brown. (They will brown after 2 minutes on a medium – high heat)
• When ready, serve with salad and sauce, or steamed vegetables and sauce.