I make a batch of 12-18 fish muffins every Sunday. We store the muffins in the fridge for a quick breakfast/packed lunch or snack . They freeze well.
The original recipe is Linda Sue's Tuna or Salmon Muffins and she provides a nutrition breakdown for a fairly large size of muffin (too large for me - I make 12 rather than her 6 muffins). The metric version of the smaller recipe with our alterations is as follows.
2 160-185g tins tuna or salmon, drained well (remove bones if using salmon)
2 eggs (it can be 1 whole egg and 50g of egg whites)
30g of dried tomato (I dry my own tomatoes but this can be finely diced celery)
30-50g finely diced red peppers (I dry peppers and snip them with scissors; this can be mushrooms)
60g mature cheddar cheese, grated
Salt and pepper, to taste (long pepper works well with this)
Seasoning to taste (can be Mediterranean herbs; chipotle sauce; finely snipped Peppadew peppers)
Mix the ingredients together and spoon into 6-12 well-greased muffin cups or silicone muffin cups. Bake at Gas Mark 4/350 F/ 180 C/160 C (fan oven) for 25-30 minutes until puffed, set and golden brown (15-18 minutes if the smaller size and in a fan oven).
Makes 6-12 servings depending upon preferred size. The muffins are good cold or hot: they microwave well.
This recipe is very flexible. It works well if a can of crab is substituted for one of the tins of tuna: sardines or mackerel are tasty options. Using whole eggs makes this a richer recipe but the recipe works if egg whites are substituted for one of the eggs. You can also blend cottage cheese to a smooth mix and substitute that for part of the egg (if you want to reduce the calorie count on a fast day). Blended cottage cheese with some cheese powder or cheese flavour drops is a lower calorie option for the cheddar cheese (weight for weight, approx. 85-100kcals (depending on fat content/brand) v 400kcals for 100g or 50-60 v 240kcals for the 60g in the recipe). Be cautious with the substitutions as this is a low carb, low calorie item in its original form and the rest is just tinkering with personal preferences, what's available etc. or shaving off a few kcals to meet a FD target.
The original recipe is Linda Sue's Tuna or Salmon Muffins and she provides a nutrition breakdown for a fairly large size of muffin (too large for me - I make 12 rather than her 6 muffins). The metric version of the smaller recipe with our alterations is as follows.
2 160-185g tins tuna or salmon, drained well (remove bones if using salmon)
2 eggs (it can be 1 whole egg and 50g of egg whites)
30g of dried tomato (I dry my own tomatoes but this can be finely diced celery)
30-50g finely diced red peppers (I dry peppers and snip them with scissors; this can be mushrooms)
60g mature cheddar cheese, grated
Salt and pepper, to taste (long pepper works well with this)
Seasoning to taste (can be Mediterranean herbs; chipotle sauce; finely snipped Peppadew peppers)
Mix the ingredients together and spoon into 6-12 well-greased muffin cups or silicone muffin cups. Bake at Gas Mark 4/350 F/ 180 C/160 C (fan oven) for 25-30 minutes until puffed, set and golden brown (15-18 minutes if the smaller size and in a fan oven).
Makes 6-12 servings depending upon preferred size. The muffins are good cold or hot: they microwave well.
This recipe is very flexible. It works well if a can of crab is substituted for one of the tins of tuna: sardines or mackerel are tasty options. Using whole eggs makes this a richer recipe but the recipe works if egg whites are substituted for one of the eggs. You can also blend cottage cheese to a smooth mix and substitute that for part of the egg (if you want to reduce the calorie count on a fast day). Blended cottage cheese with some cheese powder or cheese flavour drops is a lower calorie option for the cheddar cheese (weight for weight, approx. 85-100kcals (depending on fat content/brand) v 400kcals for 100g or 50-60 v 240kcals for the 60g in the recipe). Be cautious with the substitutions as this is a low carb, low calorie item in its original form and the rest is just tinkering with personal preferences, what's available etc. or shaving off a few kcals to meet a FD target.
