Baked Tuna and Rice Cakes — Easy Gut-Friendly Recipe

Preparation Steps

1. Preheat your oven to 200 °C (fan) and line a baking tray with baking parchment lightly greased with the olive oil. This prevents the cakes from sticking without the need for frying.

2. Prepare the rice. Where possible, use white rice cooked the day before and stored in the fridge overnight. This cooling process encourages the formation of resistant starch, which is slightly more beneficial for the gut microbiome than freshly cooked, still-warm rice. Break it up with a fork to loosen any clumps before using.

3. Drain the tuna thoroughly. Tip the contents of both tins into a fine sieve and press firmly with a fork or the back of a spoon to remove as much liquid as possible. This step reduces the salt content and prevents the mixture from becoming too wet, which would stop the cakes from holding their shape.

4. Combine all the ingredients. In a large mixing bowl, bring together the loosened rice, well-drained tuna, two beaten eggs, chives, parsley, lemon zest, and lemon juice. Add a pinch of salt and pepper if you like. Mix thoroughly until you have a uniform, shapeable mixture. If it feels too sticky to handle, pop it in the fridge for 10 minutes — it will be much easier to work with.

5. Shape the cakes. With lightly dampened hands, scoop approximately 2 to 3 tablespoons of mixture at a time and shape into round, flat cakes about 1.5 cm thick. Place them on the prepared tray as you go. You should end up with 8 to 10 cakes depending on the size you choose. If you are using sesame seeds, gently roll the edge of each cake through them for a light, crisp coating.

6. Bake for 20 to 22 minutes, carefully turning the cakes halfway through (around the 10–11 minute mark) using a thin spatula. They should be golden on both sides and feel slightly firm to the touch. Avoid over-baking, as this will dry them out — you want to keep a soft, tender texture inside.

7. Leave to rest for 2 to 3 minutes after removing from the oven before serving. This brief resting time allows the cakes to firm up slightly so they can be handled without falling apart.

8. Serve with a gut-friendly accompaniment suited to your tolerance. A few ideas: a cucumber and fresh mint salad, steamed courgette rounds, cooked carrots, or simply a handful of rocket leaves dressed with a squeeze of lemon. These sides provide the fibre that the base recipe lacks, which is important for nourishing your gut microbiome.

---

Gut-Friendly Tips & IBS / Low-FODMAP Adaptations

For sensitive guts or during an elimination phase:

• Stick to the simplest version: rice + tuna + egg + gentle herbs + lemon. No spicy seasonings, no garlic, and no onion in any form.
• Chives and parsley are generally well tolerated in small quantities within a low-FODMAP context.
• Avoid mayonnaise or shop-bought sauces on the side: they often contain garlic or onion powder, which are significant sources of FODMAPs.

To increase your tolerated fibre intake:

• Stir 50 g of finely grated courgette, thoroughly squeezed dry, into the mixture before shaping the cakes.
• Alternatively, add 1 tablespoon of chia seeds soaked for 10 minutes in 2 tablespoons of water. They act as a natural binder and contribute gentle, soothing fibre.

To vary the flavours:

• Swap the parsley for fresh coriander if you tolerate it well.
• Add half a sheet of nori, finely sliced, for a subtle oceanic flavour and a modest boost of iodine.

Storage: The cakes will keep for up to 2 days in the fridge in an airtight container. Reheat them for a few minutes in the oven at 180 °C rather than in the microwave, to preserve their slightly crisp texture.