Healthy Tuna Croquettes Recipe
If you’re looking for a quick, nutritious, and flavorful dish that can be enjoyed as a snack or meal, these Healthy Tuna Croquettes are the perfect choice. Packed with protein and healthy fats, these croquettes are an ideal option for anyone seeking to maintain a balanced diet without compromising on taste. The use of simple, wholesome ingredients, including tuna, flax meal, and Parmesan cheese, results in a satisfying and crunchy exterior with a tender interior. Whether you’re cooking for a family gathering or preparing a quick meal for one, this easy-to-follow recipe is sure to impress.
Ingredients
| Ingredient | Amount |
|---|---|
| Can tuna (drained) | 1 can (5 oz) |
| Whole large egg | 1 |
| Parmesan cheese (grated) | 2 tablespoons |
| Flax meal | 8 tablespoons |
| Salt and pepper | To taste |
| Onion (minced) | 1 tablespoon |
Instructions
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Prepare the mixture: In a blender, combine the drained tuna, whole egg, Parmesan cheese, onion, and a pinch of salt and pepper. Pulse until the mixture reaches a slightly crunchy texture. Make sure everything is well blended, but not over-processed.
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Form the patties: Using your hands, take small portions of the mixture and form them into round patties. You should aim to make about 4 croquettes, depending on the size you prefer.
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Coat with flax meal: Gently dip both sides of each patty in flax meal, making sure they are evenly coated. This will give the croquettes a delicious crispy texture once cooked.
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Fry the croquettes: Heat a pan with a small amount of oil over medium heat. Once the oil is hot, fry the patties, cooking them until they are browned and crispy on both sides, about 3–4 minutes per side.
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Serve: Once cooked, remove the croquettes from the pan and place them on a paper towel to drain any excess oil. Serve warm, and enjoy!
Nutritional Information (per serving)
| Nutrient | Amount per serving |
|---|---|
| Calories | 105 |
| Fat | 5.0 g |
| Carbohydrates | 2.0 g |
| Protein | 14.0 g |
Allergen Information
- Contains: Eggs, Fish (Tuna), Dairy (Parmesan Cheese)
- May contain traces of: Gluten (if flax meal is not gluten-free)
Dietary Preferences
- Gluten-Free (Ensure flax meal is certified gluten-free if necessary)
- Low-Carb
- High-Protein
- Dairy-Free (if using dairy-free cheese)
Cooking Tips and Advice
- For extra flavor, you can add some garlic powder or herbs like parsley or dill to the mixture before blending.
- If you prefer a more refined texture, you can blend the mixture longer, but keep in mind that it might lose some of its crunchy character.
- Serve these croquettes with a simple side salad or a low-fat dipping sauce for added taste.
- These croquettes can be made ahead of time and stored in the refrigerator for up to 2 days, making them a great meal prep option.
Conclusion
Healthy Tuna Croquettes offer a simple and nutritious meal solution that is perfect for anyone seeking a quick, protein-packed dish. Whether you enjoy them as a light dinner, snack, or part of a larger meal, these croquettes provide an excellent balance of taste and nutrition. The use of flax meal adds an extra boost of fiber, while the combination of tuna and Parmesan cheese ensures a satisfying flavor. So, the next time you’re looking for an easy, healthy recipe that doesn’t compromise on flavor, give these croquettes a try—you won’t be disappointed!
