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Low Cholesterol Cooking

If you have high cholesterol, make friends with fish. It's a perfect source of low-fat protein and is an easy-to-cook low cholesterol food. For these reasons, most cardiologists and heart experts strongly recommend switching from red meat to fish in order to reduce your intake of dietary cholesterol and saturated fat. Saturates (including trans-fats) are strongly implicated in atherosclerosis (clogging of arteries). The omega-3 fatty acids in oily fish are believed to increase HDL (good cholesterol) levels in the blood, thus reducing the risk of atherosclerotic heart disease.

Tuna Fish Cakes With Spinach

This makes an ideal nutrient-dense low cholesterol meal, low in fat, rich in vitamins and minerals, to satisfy any appetite and hunger pangs!

Preparation time: 15 minutes
Cooking time: 30-40 minutes
Serves 4

Recipe Ingredients

- Two 6oz cans of tuna packed in water, drained
- 1 pound of potatoes, cut into same size chunks
- 2 egg whites
- 2 onions, finely diced
- 1.5 cups bread crumbs (whole wheat bread)
- 3 tbsp extra virgin olive oil
- Juice of 1 lime (or lemon)
- 2 lemons cut into wedges
- 1 teaspoon paprika/chili powder
- 2-3 cloves garlic, finely chopped
- 2 cups chopped spinach

Recipe Cooking Method

In a bowl, combine bread crumbs paprika. Toast for 5 mins in dry skillet over medium heat. Set aside.
Boil potatoes until tender. Drain and mash. Set aside.
In a skillet, cook onions and garlic in 1 tbsp of olive oil for 5 mins over medium heat.
In a bowl, flake the drained tuna, add the onions, potatoes and lime juice. Form mixture into patties 3" in diameter.
Mix egg whites with 1/4 cup water and beat.
Place tuna fish patties in toasted breadcrumbs, then dip each in egg white solution and again in breadcrumbs.
In a large skillet, cook the tuna fish patties (about 5 mins per side) over medium heat. At the same time, stir-fry the chopped spinach in the same pan.

Serve tuna fish cakes and spinach, with wedges of lemon.

Recipe Nutritional Values Per Serving

Calories: 195. Carbohydrate: 24g (dietary fiber 3.5g). Protein: 13.5g. Fat: 6g (Saturates, 1g). Cholesterol: 13mg. Folate: 130mcg. Vitamin A: 7400 IU. Vitamin C: 20mg. Iron: 4mg. Potassium: 420mg

Note: this low cholesterol recipe can be adapted for most fish, including: cod, mackerel, salmon and others. Remember, if you want to lower your blood cholesterol levels, switch from beef and other red meat to fish!

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