msc_ecolabel

Tuna cutlets

Prep time 10 mins
Cooking Time 20 mins
Serves 14
Shahzadi-Main-2018

Recipe By

Shahzadi Devje RD CDE MSc Registered Dietitian and author of Desi-licious RD

  • 2 cans MSC certified tuna, drained
  • 6 medium potatoes
  • 6 cups water
  • 2 medium onions, diced
  • 1/2 tbsp garlic, crushed
  • 4 1/2 tbsp extra virgin olive oil
  • 1/2 tbsp dried curry leaves
  • 1 tbsp paprika
  • 1 ½ tsp salt
  • 1 egg
  • Handful of fresh cilantro, finely chopped
  1. Wash and boil potatoes completely submerged in water for 15-20 mins until fork tender. Place in cold water to cool. Remove skin and mash.
  2. In medium pan, heat 1 1/2 tbsp oil and fry curry leaves, garlic and onions until soft and lightly golden.
  3. Add paprika and salt. Cook for 1 minute, turn off heat and allow mixture to cool slightly.
  4. In a bowl, mix the mashed potatoes, onion mixture, cilantro and tuna. Mix thoroughly. Shape the mixture into 14 balls and flatten to make the cutlets.
  5. In a separate bowl, beat the egg.
  6. Heat 2 tbsp of oil in large pan. Dip 7 cutlets in the egg and fry on both sides until golden and crispy. Add 1 tbsp of oil as needed and repeat with remaining the 7 cutlets.

*PRO Tip: Double up the recipe to use for lunches the next day!

Recipes developed by Shahzadi Devje RD, CDE, MSc. Registered Dietitian & Owner of Desi~licious RD Inc. (www.shahzadidevje.com)

Ingredients

Method

  • 2 cans MSC certified tuna, drained
  • 6 medium potatoes
  • 6 cups water
  • 2 medium onions, diced
  • 1/2 tbsp garlic, crushed
  • 4 1/2 tbsp extra virgin olive oil
  • 1/2 tbsp dried curry leaves
  • 1 tbsp paprika
  • 1 ½ tsp salt
  • 1 egg
  • Handful of fresh cilantro, finely chopped
  1. Wash and boil potatoes completely submerged in water for 15-20 mins until fork tender. Place in cold water to cool. Remove skin and mash.
  2. In medium pan, heat 1 1/2 tbsp oil and fry curry leaves, garlic and onions until soft and lightly golden.
  3. Add paprika and salt. Cook for 1 minute, turn off heat and allow mixture to cool slightly.
  4. In a bowl, mix the mashed potatoes, onion mixture, cilantro and tuna. Mix thoroughly. Shape the mixture into 14 balls and flatten to make the cutlets.
  5. In a separate bowl, beat the egg.
  6. Heat 2 tbsp of oil in large pan. Dip 7 cutlets in the egg and fry on both sides until golden and crispy. Add 1 tbsp of oil as needed and repeat with remaining the 7 cutlets.

*PRO Tip: Double up the recipe to use for lunches the next day!

Recipes developed by Shahzadi Devje RD, CDE, MSc. Registered Dietitian & Owner of Desi~licious RD Inc. (www.shahzadidevje.com)

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