5oz can tuna, drained (Trader Joe's no-salt added solid white tuna in water)
1/3 cup black beans
1/3 cup chopped green pepper and onion (I used frozen)
2 cloves garlic, finely chopped
3 oz plain greek yogurt (0% Fage)
2 tbsp coarse grain mustard
2 tbsp nutritional yeast
1 tsp Old Bay seasoning
Few dashes of hot sauce
1. Roughly mash black beans with a fork. Combine with tuna, pepper/onion, and garlic.
2. In a separate container mix together the remaining ingredients (yogurt, mustard, nutritional yeast, old bay seasoning, and hot sauce).
3. Add this yogurt sauce to the tuna and mix until well combined.
4. Heat pan over medium heat. Drizzle with EVOO.
5. Form four palm-sized patties with the tuna and place in well heated pan.
6. Cook 4 minutes, flip, and cook an additional 3 minutes.
7. Serve warm either plain or with your favorite tartar sauce.
These are well seasoned and fulfilled my crab cake craving without the expense of visiting the prepared foods section. I always hesitate to purchase crab cakes because so many are loaded with breading or other "fillers." These are sans-breading, which lets the seafood stand as the featured ingredient. You could also easily substitute salmon, trout, muscles, or shrimp for the tuna.