Golden Tuna Cakes with Lemon Yogurt and Greens
Crispy, golden tuna cakes served over fresh greens and topped with a zesty lemon yogurt sauce. This quick, satisfying meal is packed with omega-3s and high-quality protein.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthLow energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Appetite changes
Notice patterns without judgment
One meal does not determine body weight. Look at fullness, energy and repeatable eating patterns over time instead.
Track: fullness + meal rhythm
Brain fog
Add the missing context
Sleep, stress, meals and symptoms overlap. Seeing them together is more useful than crediting one ingredient.
Track: focus + previous night
Fatigue
Separate a pattern from one day
Notice energy alongside sleep, meals and symptoms across several days. Ongoing fatigue deserves a clinical conversation.
Track: energy + previous night
Before you start
Your 18-minute game plan
Gather everything first, then tap ingredients and steps as you go.
Equipment
Large skillet · Whisk · Mixing bowl
Time saver
These hold up wonderfully in the fridge for up to 3 days. Reheat gently in a pan to keep the outside crisp, or enjoy them cold over a salad for a quick lunch.
Do these three things first
- 1Prep oz canned tuna (drained)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
For the Tuna Cakes
For the Lemon Yogurt Sauce
For the Salad
From Your Pantry
Cook along
One clear step at a time
0 of 6 steps complete
Next: In a mixing bowl
- 01
In a mixing bowl
In a mixing bowl, combine the thoroughly drained canned tuna, eggs, almond flour, a generous pinch of salt, black pepper, and a splash of lemon juice or dried dill.
Tap card to mark done - 02
Mix well and let the mixture rest…
Mix well and let the mixture rest for 3 to 5 minutes. This gives the almond flour time to absorb the moisture so the cakes hold together.
Tap card to mark done - 03
Form the mixture into 4 firmly packed…
Form the mixture into 4 firmly packed patties, each about 3 inches wide.
Tap card to mark done - 04
Heat a generous drizzle of olive oil…
Heat a generous drizzle of olive oil in a skillet over medium heat. Once the oil is shimmering, carefully add the patties. Cook for 3 to 4 minutes per side until deeply golden brown and cooked through. Transfer to a plate.
Tap card to mark done - 05
In a small bowl
In a small bowl, whisk the Greek yogurt with a squeeze of lemon juice, a pinch of salt, and a crack of black pepper to create a quick sauce.
Tap card to mark done - 06
Toss the mixed greens with a light…
Toss the mixed greens with a light drizzle of olive oil, a splash of lemon juice or vinegar, salt, and pepper. Serve the tuna cakes over the salad, topped with the lemon yogurt sauce.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
Thoroughly draining the tuna is the…
Thoroughly draining the tuna is the secret to patties that do not fall apart in the pan. Squeeze out as much liquid as possible before mixing.
If your patties feel too wet…
If your patties feel too wet before cooking, add an extra tablespoon of almond flour and let them sit for another minute.
These hold up wonderfully in the…
These hold up wonderfully in the fridge for up to 3 days. Reheat gently in a pan to keep the outside crisp, or enjoy them cold over a salad for a quick lunch.
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