Recipe: Protein Packed Tuna Cakes

Hey y’all, it’s been a while! I can’t believe my last post was nearly a month ago. I’m slowly, but surely working on some new posts and content. But with an uptick in my personal training work (a good and welcome development!), I’m a bit more preoccupied than usual.

In the meantime, here’s a little clip of me doing a pull up bar flow at Juniper Valley Park’s outdoor calisthenics area. This was my first time visiting the park, because I typically train at a spot closer by my house. But I was eager to workout at Juniper Valley’s fitness center because it has a very comprehensive layout and range of equipment. Spring has officially sprung here in New York City, and there’s few better ways of motivating myself to get outside than working out al fresco.

I’m also sharing an original recipe for a protein packed, Korean-inspired tuna cake (chamchijeon). I concocted this recipe last weekend when I was having trouble deciding what I wanted for my pre-workout meal. I was in the mood for Korean cuisine (which there’s an abundance of here in Queens), but didn’t want to spend a pretty penny on takeout. So I did my best to create my own version of chamchijeon with some ingredients that I had in my pantry and fridge. This meal is a great source of protein with well over 40g per serving. Pair it with a fresh salad, or my personal preference of either grilled asparagus or steamed green beans, and you’ve got yourself a meal fit for a champion.

Ingredients:

1 5 oz. can of tuna in water, 1/4 cup chopped green onion and cilantro, 1 egg, 2 tbsp flour, 2 tbsp pea protein powder, 1/4 cup cooked rice or quinoa (use the latter for more protein), 2 tbsp canola oil, 2 tspn of Bachan's Original Japanese Barbecue Sauce, and kosher salt and ground black pepper (for taste).

Process:

Mix the tuna, onion/cilantro mix, egg, flour protein powder, and rice/quinoa in a bowl until it's thick and "pasty." Prepare a large wok or skillet with 1-2 tbsp of canola oil on medium-low heat, then either pour the whole bowl (to make one giant pancake) or scoop spoonfuls of the mixture on the pan. Press down lightly on the batter and fry until golden brown on each side. When the cakes are done, turn to low heat and drizzle the Bachan's Original Japanese BBQ sauce on both sides of each cake. Let cook for an additional 20 seconds, flipping sides after 10 seconds. Serve hot and enjoy!

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