Last Updated on November 21, 2024 by Arif Chowdhury

If you’re looking for a healthy and delicious way to enjoy tuna, then you’re in for a treat with these Crispy Tuna Patties with Dill Yogurt Sauce.

This recipe blends the rich, savory flavor of tuna with fresh herbs, lemon zest, and a crunchy texture that’s just irresistible.

Pair it with the creamy, tangy dill yogurt sauce, and you have a satisfying meal that’s perfect for anyone watching their weight without sacrificing flavor.

Why Tuna Patties Are the Perfect Weight Loss Recipe

Tuna is a fantastic choice when it comes to weight loss. It’s low in calories, high in protein, and packed with healthy fats that are great for your overall health.

In fact, a 3-ounce serving of tuna contains about 22 grams of protein and only 100-120 calories, making it a lean protein powerhouse.

But when you mix tuna with breadcrumbs, fresh herbs, and a zest of lemon, it turns into something even more magical. The crispy outer layer, combined with the soft, flaky inside, gives you that comfort food feel, but without the guilt. The dill yogurt sauce serves as a refreshing, creamy dip that keeps things light, but still full of flavor.

If you’re trying to lose weight, these tuna patties are a great option. They are satisfying and nutritious, and because they are packed with protein and fiber, they’ll help you feel fuller for longer.

Plus, they’re a great way to get in some healthy omega-3 fatty acids, which support heart health and brain function.

Ingredients for Crispy Tuna Patties with Dill Yogurt Sauce

For the Tuna Patties:

• 2 cans (5 oz each) of tuna in water, drained
• 1/2 cup of breadcrumbs (preferably whole wheat for extra fiber)
• 1 egg
• 1 tablespoon of fresh parsley, chopped
• 1 tablespoon of fresh dill, chopped
• Zest of 1 lemon
• 1 tablespoon of Dijon mustard
• Salt and pepper to taste
• 1 tablespoon of olive oil (for frying)

For the Dill Yogurt Sauce:

• 1/2 cup of Greek yogurt (preferably low-fat)
• 1 tablespoon of fresh dill, chopped
• 1 teaspoon of lemon juice
• 1 teaspoon of olive oil
• Salt and pepper to taste

Instructions to Make the Crispy Tuna Patties

Step 1: Prepare the Tuna Patties Mixture

In a large bowl, flake the drained tuna with a fork. Make sure there are no large chunks, as you want the mixture to come together easily. Add the breadcrumbs, egg, chopped parsley, dill, and lemon zest. Then, stir in the Dijon mustard, and season with salt and pepper to taste.

At this point, the mixture should feel moist but not too wet. If it’s too sticky, you can add a bit more breadcrumbs to help it come together. Mix until all ingredients are combined.

Step 2: Shape the Patties

Take about 2 tablespoons of the tuna mixture and form it into a patty with your hands. Press gently so it holds its shape. Repeat this until all the mixture is used up. You should get about 8 patties, depending on the size.

Step 3: Fry the Patties

Heat the olive oil in a non-stick skillet over medium heat. Once hot, add the patties to the skillet, being careful not to overcrowd the pan.

Fry for about 3-4 minutes per side, or until the patties are golden brown and crispy. If the patties start to burn before they’re cooked through, lower the heat slightly.

After frying, place the patties on a paper towel-lined plate to absorb any excess oil.

Step 4: Prepare the Dill Yogurt Sauce

While the patties are cooking, it’s time to whip up the refreshing dill yogurt sauce. In a small bowl, combine the Greek yogurt, fresh dill, lemon juice, olive oil, and a pinch of salt and pepper. Stir everything together until smooth.

Taste and adjust seasoning as needed. You can add more lemon juice if you like it tangier, or more dill for a stronger flavor.

Step 5: Serve and Enjoy

Serve the crispy tuna patties hot, drizzled with the dill yogurt sauce on top or on the side for dipping.

For an extra healthy touch, serve them with a side of fresh greens or a simple cucumber salad. These tuna patties also work great as a light lunch or dinner option.

Nutritional Benefits of Crispy Tuna Patties with Dill Yogurt Sauce

This recipe is not only tasty but also packed with nutrients that are beneficial for anyone looking to maintain or lose weight. Here are a few reasons why:

• High in Protein: Each tuna patty provides around 15-20 grams of protein, which is essential for muscle repair and keeps you feeling full longer.
• Rich in Omega-3 Fatty Acids: Tuna is a great source of omega-3s, which help reduce inflammation, support heart health, and may even improve mood and brain function.
• Low in Calories: With just under 200 calories per patty, this dish makes for a light yet filling meal, perfect for those aiming to lose weight.
• Packed with Fiber: Whole wheat breadcrumbs in the patties and Greek yogurt in the sauce provide fiber, which helps with digestion and promotes a feeling of fullness.

Tips for Making the Best Tuna Patties

1. Use Canned Tuna in Water: This will keep the recipe lighter in calories and fat compared to tuna canned in oil.
2. Customize the Herbs: Feel free to experiment with different herbs like cilantro, chives, or basil to add unique flavors to your patties.
3. Serve with Veggies: Pair the tuna patties with a side of roasted vegetables or a fresh salad for a complete, healthy meal.

A Delicious Way to Stick to Your Weight Loss Goals

If you’re on the hunt for a meal that’s both healthy and satisfying, Crispy Tuna Patties with Dill Yogurt Sauce will quickly become your go-to recipe. It’s a simple yet flavorful dish that fits perfectly into a balanced weight loss plan.

With protein-packed tuna, crunchy breadcrumbs, fresh herbs, and a zesty dill yogurt sauce, you’ll enjoy every bite without feeling guilty.

So, give this easy recipe a try — it’s a win for your taste buds and your waistline!