Tortitas De Atun: A Delicious And Nutritious Recipe
Cesar Chien
Prepara unas deliciosas Tortitas de atún Mazatún Atún Mazatún from mazatun.com
Introduction
Tortitas de atun, also known as tuna patties, are a popular Mexican dish made with canned tuna, vegetables, and spices. This dish is not only delicious and easy to make, but it is also packed with nutrients that are essential for a healthy diet. In this article, we will provide you with a detailed recipe for making tortitas de atun, along with the nutritional value of each ingredient.
Ingredients
To make tortitas de atun, you will need the following ingredients: - 2 cans of tuna (drained) - 1/2 cup of chopped onion - 1/2 cup of chopped bell pepper - 1/2 cup of chopped celery - 2 cloves of minced garlic - 1/4 cup of chopped fresh cilantro - 1/2 cup of breadcrumbs - 2 eggs - 1 tablespoon of lime juice - 1 teaspoon of cumin - 1/2 teaspoon of chili powder - 1/2 teaspoon of paprika - Salt and pepper to taste - Olive oil for frying
Tuna
The main ingredient in this recipe is canned tuna, which is an excellent source of protein, omega-3 fatty acids, and other essential nutrients. Tuna is also low in fat and calories, making it a great choice for a healthy diet.
Vegetables
The vegetables used in this recipe, including onions, bell peppers, celery, and garlic, are all rich in vitamins and minerals that are essential for good health. These vegetables are also low in calories and high in fiber, making them a great addition to any diet.
Breadcrumbs
Breadcrumbs are used in this recipe to help bind the ingredients together and give the patties a crispy texture. While breadcrumbs are not particularly nutritious, they are low in calories and can be a useful ingredient in many recipes.
Eggs
Eggs are another important ingredient in this recipe, as they help bind the ingredients together and provide additional protein. Eggs are also a good source of vitamins and minerals, including vitamin D, choline, and selenium.
Spices
The spices used in this recipe, including cumin, chili powder, and paprika, add flavor and depth to the dish. These spices are also rich in antioxidants and other nutrients that are important for good health.
Instructions
To make tortitas de atun, follow these steps: 1. In a large bowl, combine the drained tuna, chopped onion, bell pepper, celery, garlic, and cilantro. 2. Add the breadcrumbs, eggs, lime juice, cumin, chili powder, paprika, salt, and pepper to the bowl, and mix well. 3. Use your hands to form the mixture into small patties, about 2-3 inches in diameter. 4. Heat a large skillet over medium-high heat and add enough olive oil to coat the bottom of the pan. 5. Once the oil is hot, add the tuna patties to the skillet and cook for 3-4 minutes on each side, or until golden brown and crispy. 6. Once the patties are cooked, remove them from the skillet and place them on a paper towel-lined plate to remove any excess oil. 7. Serve the tortitas de atun hot, garnished with additional cilantro and lime wedges if desired.
Nutrition
Each serving of tortitas de atun (2 patties) contains the following nutrients: - Calories: 280 - Total fat: 15g - Saturated fat: 3g - Cholesterol: 130mg - Sodium: 480mg - Total carbohydrate: 14g - Dietary fiber: 2g - Total sugars: 2g - Protein: 23g
Conclusion
Tortitas de atun are a delicious and nutritious dish that is easy to make and perfect for a quick and healthy meal. With a combination of canned tuna, vegetables, spices, and other ingredients, this dish is packed with protein, fiber, and other essential nutrients that are important for good health. So why not give this recipe a try and enjoy a tasty and healthy meal today!