Tuna Kebab

Tuna Kebab

These kebabs are very close to my heart not just for their taste but more for their amazing health benefits. The best part about them is it's simple and quick to make. 

Ingredients

Tuna (cooked and skinned) – 3 slices

Potato (medium) – 1

Onion (medium) – 1

Egg - 1

Green chilies - 2

Coriander leaves – ¼ cup

Turmeric powder – ¼ tsp

Pepper powder – 1 tsp

Salt – to taste

Method

Shred the tuna

Boil the potato and mash it

Mix them well

Add salt, turmeric, pepper powder, finely chopped onions, green chilies and coriander

Add egg yolk to the mixture

Mix thoroughly

Shape into kebabs and dip in egg white and roll in the brown rice powder

Heat 1 tbsp oil in a non-stick pan

Spread it well

Place the kebabs on the pan and fry till lightly browned on both sides

Serve hot

(You can use the kebabs to make healthy burgers or sandwiches)

Note: Fresh tuna has a strong odour. Apply wheat flour to the pieces before washing them. It helps to get rid of the odour.

Health Benefits of Tuna 

Has high level of omega-3

Lowers risk of heart diseases

Anti-inflammatory, can help reduce blood pressure

Packed with proteins

Helps in weight loss

Improves blood circulation

Boosts immunity

Health Benefits of Omega-3

Omega-3 fatty acids are a category of polyunsaturated fats (PUFA) that help to maintain cell membranes of every cell in our body.  Omega-3 fatty acids are considered essential, and we need them to function normally. The 3 main omega-3s are EPA, DHA and ALA. 

ALA,DHA and EPA are not made by our body,  so we need to get them from our diet. EPA and DHA are the primary omega-3s you need to support heart health and can be found in fatty fish like tuna, salmon, mackerel and omega-3 supplements.

These fatty acids provide amazing health benefits ranging from improving symptoms of existing disease (like lowering triglycerides) to preventing occurrence of age-related macular degeneration and Alzheimer’s disease. They also help to keep our skin clear and beautiful, keep allergies and inflammation under control, reduce joint pain, reduce symptoms of depression, to name a few.

Heart Benefits

Lower triglycerides (blood fat) reduce heart attack, abnormal heart rhythms, and strokes in people with known cardiovascular disease. It also slows the buildup of atherosclerotic plaques (hardening of the arteries), and lowers blood pressure slightly.

Lowers levels of depression

research suggests that omega-3s may help protect against Alzheimer's disease and dementia, and have a positive effect on gradual memory loss linked to aging

Reduces Inflammation

Rheumatoid Arthritis:  A number of studies have found that fish oil supplements significantly reduced stiffness and joint pain.

Lubricates Joints

Fish high in DHA and EPA omega-3 fatty acids

Anchovies

Bluefish

Herring

Mackerel

Salmon (wild has more omega-3s than farmed)

Sardines

Sturgeon

Lake trout

Tuna

Good food sources of ALA

Walnuts

Flaxseed and flaxseed oil