Since Ro visited the doc the other day, he's been on my trip to make food that's rich in iron. Now other than Palak (which again i only know the usual palak paneer, palak aloo, dal) i really don't know what else is rich in iron. I am anaemic and it would do me good as well. So after doing some research we found out that oily fish like tuna is rich in iron. I detest eating sea food and among the list of other oily fish, tuna was the only acceptable one to me because i could make cutlets out of it and masala-fy it so much, it hardly tastes of fish. A friend of mine, here in UK, suggested cutlets and said they were easy to make if you buy the tuna in cans. Making beef cutlets were a task and so i quit making them long time back. This was my second attempt at making tuna cutlets and they came out really well. You can make them in plenty and freeze them and they come as a really big help on a rainy day when you are in no mood to cook and cant go out either.
I was also having this conversation about tuna to a blogger friend and she said it was way too expensive to waste on cutlets. Well, what i think is, making cutlets would thoroughly make it worth buying an expensive can of tuna....one because you get about 30 small cutlets out of a 400gm tuna can, and two...it will last you a long time if you freeze it. Whereas if you make a curry or masala fry out of it, I'm sure it will vanish in seconds. Just a thought! Do give it a shot the next time you pick up a can.
Here is the recipe:
Canned tuna- 400gms in brine (tuna in brine, water or oil..any of it is fine).
Potato- 1 large (ones we get here are humongous so i used only one) or 2 if medium sized
Onions- 1 large (white or red) diced into thin, small pieces
Green chillies- 4 sliced into small pieces
Ginger garlic paste- 2 tsp
Coriander pwd- 1 tsp
Pepper pwd- 1 tsp
Biriyani masala- 1/2 tsp
Lemon juice- 1 tsp
Oil- 2 tbs
Salt- to taste
Oil- enough to shallow fry
Open the tuna can and completely drain out the liquid.
In a wok heat the oil and throw in the onions and green chillies. When golden brown, add the Ggp, mix well till the raw smell dies. Now add the tuna chunks and mix well, breaking it into finer pieces. After the 'fishy' smell has completely gone, add the biriyani masala, coriander pwd and the salt required. Mix at intervals for about 8 to 10 minutes and then add the lime juice and pepper pwd. Make sure the mixture is not too dry and doesn't stick to the vessel. If so, add some more oil. Take it off the flame after about 5 to 6 minutes and keep aside.
Wash and boil the potato. I used the microwave method for this, as it is faster and more convenient. Alternatively, you can boil it or pressure cook with water. Once its done, peel and mash the potato with a masher, fork or your hands. Make sure there are no lumps. Add the mashed potato to the tuna and mix well with your hands. You can increase spiciness, salt, lime juice etc. at this stage if it isn't enough.
Make small balls out of the mixture and shape it in whichever way you like (round or oval).
Beat the egg and keep a plate with the bread crumbs ready. Dip each ball into the egg, roll it in the bread crumbs and if you are not frying them immediately, at this stage you can freeze them. Use zip lock bags or a plastic container and place the cutlets apart, without touching one another, so its easier to take out the required number and thaw them later.
Whereas if you are frying it, beat the egg and keep a plate with the bread crumbs ready. Dip each ball into the egg, roll it in the bread crumbs and shallow fry in hot oil till both sides are brown.
Notes: I got about 30 small cutlets from a 400gm tuna can. Double it if you want to make more.
You can also use the tuna mix (before you shape them) for sandwiches. Will post a recipe for that later
Like i mentioned before, i have masala-fied it to take the fishiness off. You can reduce the masala to suit your taste
If you do not have bread crumbs, you can make them on your own. Place a few slices of bread in the microwave and heat on high for about 3 minutes, or till they become crispy. Break them into smaller pieces and grind them in a mixer till they are fine and powdery. Alternatively, you can put the pieces in a zip lock bag and crush with a mallet.