Instead of deep-frying, air-fry or bake tuna cakes at 180°C for 10-12 minutes.

Crispy tuna cakes

Makes 8

Ingredients

For the fish cakes 

1 large potato (150g), peeled
2 cans (170g each) tuna in brine
2 Tbsp soy sauce
2 spring onions, finely sliced
2 tsp grated ginger
1 Tbsp sesame oil
1 egg
2 tsp rice wine vinegar or lemon juice
1 tsp minced garlic
½ tsp chilli powder
1 (60g) small carrot, grated
Milled pepper
Oil, for deep frying

2 eggs, beaten
⅓ cup flour
1 tsp paprika
2 cups panko breadcrumbs
1 cup mayonnaise
¼ cup sriracha or hot sauce
2 tsp sesame oil
2 tsp lime juice
Chopped spring onion and sesame seeds, for serving 

Method

1. Evenly slice the potato into chunks and cook in salted, boiling water until fork- tender, about 10 minutes. 
2. Drain and mash until smooth.
3. Thoroughly drain tuna from water, squeezing outas much liquid as possible. 
4. Combine tuna, potato and remaining ingredients. Mix thoroughly. Season. 
5. Divide mixture into 8-10 round patties. Refrigerate for 1 hour to firm up. 
6. To coat, add egg to one plate, flour and paprika to a second, and panko to a third. 
7. Heat oil in a pan for shallow frying.
8. Coat one patty in flour, followed by egg wash, then finish with panko before placing in the pan to fry. 
9. Cook for 3-4 minutes, flipping halfway through until golden. Remove and drain on paper towel. 
10. Repeat with remaining patties, cooking in batches of two to three to avoid overcrowding. 
11. Combine mayo, sriracha or hot sauce, sesame oil and lime juice. 
12. Drizzle mayo over tuna cakes, followedby a scattering of spring onion and sesame seeds. 

Recipe & styling: Sjaan Van Der Ploeg
Photography: Zhann Solomons

Also read: Tuna Niçoise salad sarmies 

The post Crispy tuna cakes appeared first on MyKitchen.

Get ready for poké perfection! Gail Damon shares four fast, fresh and flavourful bowls with dressings and toppings to match.   

Sticky marinated tofu & veggie bowl 

Serves 2 

Ditch the stove and air-fry the mushrooms and tofu at 180°C for 8-12 minutes, basting with the marinade as it cooks. 

Ingredients

1 batch sweet & tangy soy dressing 
350g firm tofu, cubed 1 punnet (250g) mushrooms (we used portabellini and shimeji) Glug olive or canola oil 
2 cups cauli rice 
½ cup frozen peas, blanched (fresh peas work well, too) 
½ cup corn, charred 
1 cup shredded kale or spinach
2 pak choi, sliced 
Sliced spring onion, for serving 
Pickled ginger, for serving  

Method

1. Use about two thirds of the dressing to coat the tofu and mushrooms and marinate for at least 30 minutes. 
2. Heat oil over medium heat and fry tofu, mushrooms and marinade liquid until golden and sticky, about 10-12 minutes. Set aside. 
3. To assemble, divide the cauli rice between two bowls and top with sticky tofu, mushrooms and vegetables. 
4. Drizzle with the reserved dressing, scatter with spring onion and serve topped with pickled ginger.

Dress it up
Have fun and explore flavour combinations by swapping out dressing to make these recipes your own.

Spicy seared tuna bowl 

Serves 2

Splurge with fresh salmon or try tinned tuna and smoked mackerel for an easy swap. Serves 2 

Ingredients

For the poké spice

1/3 cup sesame seeds, toasted 
3 Tbsp onion flakes 
2 Tbsp garlic flakes 
2 tsp ground ginger 
1 Tbsp chilli flakes 
1 sheet nori, crushed or finely cut 
3 lime leaves, crushed 
Grated peel of 1 lime 
1 Tbsp coconut or brown sugar 
2 Tbsp dried coriander (optional)  

About 200-300g fresh tuna
Soy sauce, for brushing
2 cups cooked sushi rice
1 avocado, sliced or cubed 
About 6 snacking cucumbers, halved or sliced 
6 radishes, sliced 
1 bulb fennel, thinly sliced 
1 pack (150g) shelled edamame beans 
Fresh mint or coriander, for serving  

Method

1. Combine poke spice ingredients. Set aside. 
2. Pat the tuna dry with paper towel and brush with soy sauce to coat well.
3. Generously sprinkle with poke spice, pressing it down so it sticks and thoroughly covers the fish. 
4. Preheat a pan over medium heat until very hot. 
5. Sear tuna, for about 2-3 minutes a side until golden. Slice once cooled. 
6. To assemble: Divide rice between two bowls and top with sliced tuna and veggies. 
7. Drizzle with dressing and scatter with mint or coriander before serving. 

Katsu chicken bowl 

Serves 2 

For a “lazy chicken bowl”, replace the katsu chicken with shredded chicken leftover from Sunday lunch or store-bought rotisserie chicken. 

Ingredients

1/3 cup soy sauce 
2cm knob ginger, grated 
2 Tbsp honey 
1 Tbsp sesame oil, optional 
1 tsp chilli flakes 
Salt and milled pepper 
2 chicken breast fillets, butterflied 
1 cup panko crumbs 
¼ cup sesame seeds + extra for serving 
Olive oil, for frying 
2 cups cooked sushi rice 
150g shelled edamame beans 
1 avocado, sliced 
Spicy miso aioli 
Sliced spring onion and nori, for serving  

Method

1. Whisk together soy sauce, ginger, honey, sesame oil and chilli flakes. 
2. Season the chicken and marinate in soy sauce mixture for at least 30 minutes. 
3. Mix panko and sesame seeds and thoroughly coat chicken, pressing down to make sure it sticks. 
4. Heat oil over medium heat and fry until golden and crispy on both sides. Set aside and keep warm. 
5. Fry the edamame beans until golden, about 5-8 minutes. 
6. To assemble, divide sushi rice between bowls then top with veggies and sliced chicken. 
7. Drizzle with aioli and scatter with spring onion and nori.

Recipes and styling: Gail Damon 

Photographs: Zhann Solomons 

Also read: Chef Mahle’s salmon poké bowl recipe 

The post 3 fresh and flavourful poke bowl recipes appeared first on MyKitchen.

Turn humble tinned fish into something spectacular with these yummy recipes. Your tummy and your wallet will thank you! 

Mussels 

Mussel, olive and tomato rice pot 

Serves 4 // Hands-on 20 minutes 

Ingredients 

400g tin chopped tomatoes
Salt and pepper
1 cup rice
Olive oil
Zest and juice of 1 lemon, plus wedges to serve
400g rosa tomatoes, sliced lengthways
4 × 85g tin mussels
200g green olives, pitted
1 Tbsp chopped parsley
Rocket, to garnish 

Method  

1. Place 150ml water, chopped tomatoes and a large pinch of salt in a pot over high heat and bring to the boil. Add the rice, decrease to low heat and cover (leaving a small gap for steam to escape). Cook until the water has been absorbed, about 12–15 minutes. Uncover and set aside.
2. In another pan, heat the oil, and lemon zest and juice over medium heat. Add the rosa tomatoes and cook for about 2 minutes. Add the mussels and olives and cook for 5 minutes. Add the parsley and season.
3. Toss the mussel mixture through the rice and serve with lemon wedges and rocket.

Pilchards 

Curried pilchard rotis  

Serves 4 // Cooking time 30 minutes 

Ingredients 

Olive oil
1 onion, peeled and diced
1 clove garlic, peeled and crushed
1 tsp ground cumin
½ Tbsp garam masala
Pinch cayenne pepper
2 × 400g tin pilchards in chilli sauce
Zest and juice of 1 lemon, plus wedges to serve
Salt and black pepper
8 rotis
Microgreen salad leaves, to serve  

Method  

1. Heat a glug of oil in a pan over medium heat and fry the onions until they are translucent, about 10 minutes. Add the garlic and fry for about 2 minutes.
2. Add the cumin, garam masala and cayenne pepper. Fry for 2 minutes. Add the pilchards and fry for 5 minutes. Add the lemon zest and juice. Season.
3. Heat a dry pan over high heat and warm the rotis (about 5 minutes per roti).
4. To serve, scatter a handful of microgreens on each roti, and add a few pilchards. Serve with lemon wedges.

Also read: Buddha bowl with pilchards 

Sardines 

Roasted tomato and sardine pasta 

Serves 4 // Cooking time 1 hour 5 minutes 

Ingredients 

For the roasted tomatoes 

2 cups Rosa tomatoes
3 tbsp olive oil
2 Tbsp balsamic vinegar 

For the pasta 

2 garlic cloves, thinly sliced
¼ cup olive oil
2 tins sardines
¾ cup grated hard cheese, plus extra to serve
2 Tbsp chopped dill, plus extra to serve
500 g spaghetti 

Method 

For the roasted tomatoes 

1. Preheat oven to 200°C.
2. Combine all the ingredients in a roasting tray and season well.
3. Roast for 30 minutes, until the tomatoes are bursting.

For the pasta 

1. Fry the garlic in the olive oil over a low heat.
2. Turn up the heat to medium and add the sardines and tomato sauce, followed by the roasted tomatoes, hard cheese and dill.
3. Allow to simmer for 5 minutes.
4. Cook the spaghetti according to packet instructions. Drain, reserving 1 cup cooking water.
5. Toss the pasta into the sauce and slowly drizzle in the reserved cooking water until the sauce has reached your desired consistency.

Recipe & styling: Elizabeth Mackenzie
Photography: Jotham van Tonder 

Tuna 

Roast veg and tuna-stuffed pita pockets 

Serves 4 // Cooking time 35 minutes 

Ingredients 

For the roast vegetables 

1 red pepper and 1 yellow pepper, deseeded and sliced
1 onion, quartered
1 brinjal, sliced
1 Tbsp olive oil
2 tsp chopped rosemary  

For the tuna mayo 

2 tins tuna, drained
3 Tbsp plain yoghurt
1 Tbsp mayonnaise
1 tsp lemon juice
¼ tsp ground coriander 

To serve 

4 wholewheat pitas
1 cup rocket
½ wheel feta, crumbled 

Method 

For the roast vegetables  

1. Preheat oven to 200°C.
2. Toss the vegetables with the olive oil and rosemary and season with salt and pepper.
3. Roast in the oven for 30 minutes or until soft.

For the tuna mayo 

1. Mix all the ingredients together in a bowl and season with pepper to taste.
2. To serve, heat the pitas according to package instructions and fill halfway with roast vegetables. Spoon in some tuna mayo and top with fresh rocket and crumbled feta.

Recipes & styling: Kate Turner
Photography: Andreas Eiselen // HMimages.co.za 

Also read: 4 appetising tuna recipes that may surprise you

The post Yummy canned fish recipes that won’t break the bank appeared first on MyKitchen.

We hero the humble tin of tuna in these lean, mean, mouth-watering meals.  

Our tuna pâté is a nod to the flavours of a classic nigoise salad and can be served with a cheeseboard, on crusty bread or with dinner.  

Tuna nicoise pate 

Serves 4 as a starter 

Totatl time 20 minutes

Ingredients 

2 tins (170g each) tuna, drained 
1/3 cup butter, softened 
½ cup cream  
1 lemon, zested and juiced 
1 Tbsp wholegrain Dijon mustard  
¼ cup parsley, finely chopped 
2 eggs, boiled, cooled and peeled 
8 black olives, pitted and roughly chopped 
4 capers, chopped 
1 spring onion, chopped 
Salt and milled black pepper  
Crackers and breadsticks, for serving  

Method

1. Add ingredients to a food processor and blend until smooth. 
2. Taste and season well with more salt and pepper if needed. 
3. Spoon pâté into a bowl or lined tin, cover and refrigerate for 2 hours. 
4. Serve at room temperature with crackers and breadsticks. 

Tuna croquettes

Makes 12 

Total time 1 hour

Ingredients

For the croquettes  

2 tins (170g each) tuna, drained 
4 potatoes, cubed and cooked until tender 
1 clove garlic, grated 
2 Tbsp parsley, chopped 
1 spring onion, chopped 
1 lemon, zested and juiced 
Pinch of chilli flakes 
Salt and milled black pepper  

For frying  

1 cup flour  
1 cup panko breadcrumbs  
1 egg, whisked 
Vegetable oil, for frying  

For serving  

Sriracha mayo  
Zesty herb sauce (see Chef’s Tip below)  

Method

1. Combine croquette ingredients in a bowl and mash together until smooth. Season generously. 
2. Shape mixture into golf ball-sized portions, place on a plate, cover with plastic wrap and chill for 30 minutes. 
3. Place flour, breadcrumbs and whisked egg to separate bowls. 
4. Heat oil in a pot for shallow frying. 
5. Dip croquettes in flour, then egg, and finally in breadcrumbs. 
6. Shallow fry for 2-4 minutes or until golden and crispy. Remove and drain on kitchen paper. 7. Serve tuna croquettes immediately with sauces on the side. 

Chef’s tip
For a zesty herb sauce, combine 20g finely chopped parsley with 1 minced garlic clove, 1 seeded and finely chopped chilli, Y2 zested and juiced lemon and Y4 cup olive oil. Season well and mix to infuse the flavours.   

Tuna melt 

Serves 4 

Total time 20 minutes

Ingredients

For the tuna base  

2 tins (170g each) tuna, drained 
1/3 cup cream cheese 
1 clove garlic, minced 
¼ red onion, very thinly sliced 
2 Tbsp Sriracha 
2 Tbsp chopped fresh dill, plus extra for garnish 
Softened butter, for toasting 
8 slices farm-style bread 
1 cup grated Cheddar 
1 cup grated mozzarella  

Method 

1. Combine tuna base ingredients in a bowl and season. 
2. Combined grated cheese. 
3. Butter bread slices on both sides. 
4. Heat a pan or sandwich press over medium-high heat and add two slices to toast. 
5. While toasting, spoon a generous layer of tuna base to one slice, top with cheese and then season. 
6. Place second slice onto cheese and press down. Flip sandwich to toast the other side. 
7. Repeat with other three sandwiches. 
8. Serve hot, garnished with herbs. 

For the ultimate tuna mayo

Ingredients

2 tins (170g each) tuna, drained 
½ cup mayonnaise  
2 tsp Dijon mustard
Salt and milled black pepper  
½ lemon, zested 
½ clove garlic, grated  

Tuna mayo bagel

Serves 2

Total time 10 minutes

Combine tuna mayo ingredients. Toast 2 seeded bagels, top with lettuce leaves and spoonfuls of tuna mayo. Top with a handful each of petite herbs and bean sprouts. Slice and serve.  

Crunchy tuna mayo chickpea salad

Serves 2

Total time 20 minutes 

Combine tuna mayo ingredients. Toss 1 tin (410g) rinsed chickpeas with 2 Tbsp olive oil, ½ tsp cumin and ¼ tsp paprika and roast at 180°C for 15 minutes. Toss 1 packet (40g) rocket to a salad bowl and toss with 150g quartered cherry tomatoes, 2 wheels crumbled feta, 1 ribboned mini cucumber and ¼ thinly sliced red onion together. Serve salad topped with chickpeas, tuna mayo and a squeeze of fresh lime.  

 Tuna mayo hand rolls

Makes 6

Total time 15 minutes

Combine tuna mayo ingredients and 1 Tbsp hoisin sauce. Cut 1 large carrot, 1 mini cucumber and slice 1 avo into matchsticks. Place 1 nori (seaweed) sheet on a plate. Place a portion of each ingredient in the corner of the nori, fold over and roll into a pouch. Repeat with remaining ingredients to make 6 hand rolls. Scatter with black sesame seeds and serve with soy sauce or kewpie mayonnaise. 

Words by Sjaan Van Der Ploeg
Photographs: Zhann Solomons  

The post 4 appetising tuna recipes that may surprise you appeared first on MyKitchen.

While fresh tuna can knock a dent in your pocket, its canned counterpart is relatively affordable and widely available.

Tuna has long been considered a staple in many households around the world and it’s not hard to see why. It’s important to note that certain species of tuna contain a high mercury content, which can be harmful to pregnant and breastfeeding women.  

It’s recommended that pregnant and breastfeeding mothers limit the amount of tuna they eat to no more than two tuna steaks (weighing about 140g when cooked or 170g raw) or four medium-sized cans of tuna a week (with a drained weight of about 140g per can). 

Apart from tuna’s delicious meaty taste and texture, it’s an extremely filling and versatile meal ingredient. On top of that, it’s an excellent source of vitamin B12, which is vital to formulating DNA. We take a deep dive into the health benefits of consuming tuna and explore some quick and easy snacks to make for work or at home. 

Health benefits  

Lower your risk of heart disease 

Tuna contains high levels of omega-3 fatty acids, which help to lower triglyceride levels. Too much triglyceride in your body can raise your risk of atherosclerosis, when the arteries are clogged with plaque, which could lead to a heart attack or stroke.  

Since our bodies can’t produce omega-3 fatty acids naturally, we must get them through eating oily fish like salmon and trout, avocado, chia seeds and walnuts.  

Prevent vision problems 

Omega-3 fatty acids are good for your eyes too. They can help to prevent dry-eye syndrome, a common eye condition where your eyes don’t produce enough tears.  

Reduce your risk of cancer and autoimmune diseases 

The omega-3 fatty acids present in tuna are said to reduce chronic inflammation and slow the growth of tumor cells that contribute to cancer. 

Low in fat 

Tuna is a great low-fat protein option for those who are health-conscious or want to watch their intake of saturated fat due to a lifestyle disease. 

Cooking with tuna

Fresh tuna 

Fresh tuna can be used in a multitude of ways. Usually sold in fillets, or ‘steaks’, fresh tuna can be marinated in olive oil and spices and cooked in a grill pan or on the braai. You could also use tuna steaks in place of beef patties to make delicious gourmet tuna burgers or simply serve with roasted vegetables or a side salad.  

Canned tuna   

Canned tuna is incredibly versatile. Here are some ideas to get you started: 

• Tuna salad bowl – combine canned tuna with red onion, a little bit of mayonnaise or plain yoghurt and arrange in a bowl with lettuce leaves, tomato, cucumber and avo for a light but filling lunch. 
• Puttanesca pasta sauce – make a traditional Italian marinara sauce using onions and tomatoes and add some kalamata olives and capers for a kick. Serve the puttanesca sauce with your favourite pasta. 
• Tuna melts – combine tuna with mayonnaise and spring onion and spread over wholewheat or sourdough bread. Top with cheese and grill in the oven until the cheese is melted and bubbling. 

• Tuna fish cakes – combine tuna with mashed canned cannellini beans, parsley, breadcrumbs and an egg. Shape into patties and shallow fry until golden brown.  

Check out these must-try dishes: 

https://mykitchen.co.za/tuna-veggie-sushi/ 

The post The Health Benefits of Adding Tuna to Your Diet  appeared first on MyKitchen.

Fattoush is a Middle Eastern salad incorporating toasted or fried flatbread croutons. It’s a great way to repurpose day-old pita. Give it a try in this tuna and bean salad.

SERVES 4

INGREDIENTS
1 pita bread
400g tin cannellini beans, drained and rinsed
170g tin tuna, drained and flaked
180g cherry tomatoes, halved
1 celery stalk, finely sliced
100g rocket
½ cucumber, diced
2 tbsp olive oil
2 tbsp chopped parsley
1 tbsp chopped mint
Juice and zest of 1 lemon, plus extra wedges to serve
Salt and pepper

METHOD
1. Preheat oven grill to high.
2. Place the pita bread under the grill for a few seconds to puff. Cut open and return to the grill to toast for about two to three minutes on each side until browned. Tear into bite-sized pieces and set aside.
3. In a bowl, combine the remaining ingredients and season well.
4. Toss the mixture together with the toasted pita pieces and serve with lemon wedges.

Is there anything quite as good as Middle Eastern food like falafels with hummus and dukkah? 

The post Tuna and bean fattoush appeared first on MyKitchen.