Last Updated on November 26, 2024 by Arif Chowdhury

Are you on the lookout for a delightful and nutritious dish that won’t derail your weight loss journey?

Tuna and Pea Risotto Cakes are not just delicious; they are also incredibly easy to make, packed with protein, and perfect for those busy weeknights. These pan-fried risotto cakes are made with creamy risotto, tender peas, and savory tuna, all held together with a touch of Parmesan cheese.

Let’s dive into the world of culinary goodness and explore how these scrumptious cakes can become a staple in your healthy eating repertoire.

The Benefits of Tuna and Peas

Before we get into the recipe, let’s take a moment to appreciate the star ingredients: tuna and peas. Did you know that tuna is an excellent source of lean protein?

In fact, a 3-ounce serving of canned tuna contains about 20 grams of protein, making it a fantastic choice for muscle maintenance and weight loss. Additionally, it’s rich in omega-3 fatty acids, which are known for their heart health benefits.

On the other hand, peas are often overlooked but are nutritional powerhouses in their own right. A cup of cooked green peas provides about 8 grams of protein and is packed with vitamins A, C, and K, as well as fiber.

This fiber content can help keep you feeling full longer, which is essential for weight management. Together, these ingredients make a powerhouse combination that supports your health while tantalizing your taste buds.

Why You’ll Love These Risotto Cakes

These Tuna and Pea Risotto Cakes are not just nutritious; they’re also incredibly versatile. Here are a few reasons to love them:

• Quick and Easy: With just a handful of ingredients, you can whip these up in no time. Perfect for a weekday dinner or a weekend brunch!
• Meal Prep Friendly: Make a batch ahead of time, and store them in the fridge or freezer. They reheat beautifully and make for a great grab-and-go meal.
• Customizable: Feel free to add your favorite herbs or spices. Want a little heat? Toss in some red pepper flakes!

Recipe: Tuna and Pea Risotto Cakes

Now that we’ve established why these cakes are a fantastic addition to your diet, let’s get into the recipe!

Ingredients

• 1 cup Arborio rice (or any short-grain rice)
• 2 cups low-sodium chicken or vegetable broth
• 1 can (5 oz) tuna, drained and flaked
• 1 cup frozen peas (thawed)
• 1/2 cup grated Parmesan cheese
• 1/4 cup finely chopped onion
• 2 cloves garlic, minced
• 1 large egg
• 1/4 cup breadcrumbs (whole wheat for a healthier option)
• Salt and pepper, to taste
• 2 tablespoons olive oil (for frying)
• Fresh herbs (like parsley or basil, optional for garnish)

Instructions

1. Cook the Risotto:
   • In a medium saucepan, bring the broth to a gentle simmer. In another pan, sauté the chopped onion in a little olive oil over medium heat until translucent, about 3-4 minutes. Add the minced garlic and cook for another minute until fragrant.
   • Add the Arborio rice to the onion and garlic mixture, stirring to coat the rice in the oil. Gradually add the simmering broth, one ladle at a time, stirring frequently. Allow the rice to absorb the broth before adding more. This process will take about 18-20 minutes, until the rice is creamy and al dente.
2. Mix the Ingredients:
   • Once the risotto is cooked, remove it from heat and let it cool slightly. In a large mixing bowl, combine the cooked risotto, drained tuna, thawed peas, grated Parmesan, egg, breadcrumbs, salt, and pepper. Mix well until everything is evenly combined.
3. Form the Cakes:
   • With your hands, form the mixture into patties, about 2-3 inches in diameter. You should get around 8-10 cakes, depending on how big you make them.
4. Pan-Fry the Cakes:
   • In a large skillet, heat the olive oil over medium heat. Once hot, add the risotto cakes, being careful not to overcrowd the pan. Cook for about 3-4 minutes on each side or until they are golden brown and crispy.
5. Serve:
   • Once cooked, transfer the cakes to a paper towel-lined plate to absorb any excess oil. Serve warm, garnished with fresh herbs if desired. These cakes are delightful on their own or can be paired with a light salad for a complete meal.

Nutritional Facts

These Tuna and Pea Risotto Cakes not only taste great but are also good for you. Here’s a quick breakdown of the nutritional benefits:

• High in Protein: Each cake contains approximately 8 grams of protein, making them a filling option.
• Low in Calories: With the entire recipe yielding around 400 calories for 8 cakes, each one is about 50 calories.
• Rich in Fiber: The peas and whole grain breadcrumbs provide essential fiber, aiding in digestion.

Tips for Success

To ensure your Tuna and Pea Risotto Cakes turn out perfectly every time, consider these tips:

• Don’t Rush the Risotto: Stirring and adding broth gradually is key to achieving that creamy texture.
• Chill the Mixture: If you find the mixture too wet or difficult to form into cakes, chill it in the refrigerator for about 30 minutes. This will help it hold its shape better.
• Experiment with Flavors: Try adding lemon zest, dill, or even a splash of soy sauce for an Asian twist.

Conclusion

Tuna and Pea Risotto Cakes are a delightful way to enjoy a healthy meal without sacrificing flavor.

With their crispy exterior and creamy interior, they’re sure to be a hit with the whole family. Whether you’re meal prepping for the week or looking for a quick dinner option, these cakes are versatile and satisfying.

So go ahead, give this recipe a try, and enjoy the delicious journey of healthy eating!