Corn tuna fritter stack with poached eggs and spinach
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Prep Time
20 Minutes
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Cook Time
15 Minutes
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Yield
2
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Difficulty Level
Easy
Ingredients
- 1 x 95g can Safcol Yellowfin Tuna Chunks Italian Style in Oil, drained
- 1 cup corn kernels
- ½ cup chickpea or besan flour
- ½ teaspoon cayenne pepper
- sea salt and black pepper
- 6 very fresh eggs
- ½ red capsicum diced
- 3 spring onions finely sliced
- 2 handfuls of washed baby spinach leaves
- coconut oil or olive oil for frying
to serve
- 1 branch truss tomatoes, cooked under the grill for 5 minutes
Instructions
- In a large bowl whisk two of the eggs until thick and foaming, sieve in the chickpea flour. Add the tuna, corn, chopped capsicum, cayenne pepper and spring onions. Mix well and season to taste.
- Heat about 1 tablespoon of coconut or olive oil in a large frying pan over medium heat. Spoon the corn and tuna mix into the pan to form patties about 8cm across cook for 2-3 minutes on each side until golden brown.
- Keep the fritters warm. Quickly sauté off the spinach until it just wilts. Poach the remaining 4 eggs and serve the fritters stacked up with the eggs, grilled tomatoes and wilted spinach on the side.
| Servings: | 2 |
| Ready in: | 35 Minutes |
| Course: | Breakfast, Lunch, Snack |
| Recipe Type: | Eggs & Omelette, Fish Cakes & Fritters, Video Recipes |
| Ingredient: | Tuna |
Corn tuna fritter stack with poached eggs and spinach
Perfect when you’re looking for something different for brunch or breakfast – corn tuna fritter stack with poached eggs and spinach. These tuna and corn fritters are high in fish and plant-based proteins and are a great source of dietary fibre. Oh, and they taste really good too!
Fritters are always a good choice but this recipe just made them an essential breakfast to include in your week.
Ashleigh Feltham (MNutrDiet)
A must-try breakfast for anyone wanting both taste and a load of nutrition benefits. The quality Safcol Yellowfin Tuna Chunks Italian Style in Oil will give you sustained energy with a good amount of protein. This fish will also help to boost your brainpower because of the omega 3 fat which also plays a role in keeping your heart working optimally. As an anti-inflammatory fat, it may also help to reduce symptoms of rheumatoid arthritis.
If you choose chickpea flour, chickpeas add a huge 11.6g of protein per cup and help to keep you feeling fuller for longer. The soluble fibre in chickpeas helps reduce the amount of cholesterol your body can reabsorb which helps to lower your cholesterol levels.
Corn adds to the fibre content in this meal but also gives you immune optimizing and eyesight enhancing vitamin A. The capsicum will add to the immune support with its vitamin C as will the onion with its flavanol quercetin. The baby spinach leaves add more vitamin A and C but also folate needed to help repair and protect your DNA. The truss tomatoes will keep both your heart and for the gentlemen your prostate healthy with the antioxidant lycopene. All these delicious vegetables will keep your blood pressure at a healthy level by providing potassium.
Eggs are an additional source of protein and add vitamins A and D. Vitamin D assists your immune system but also allows calcium to be absorbed properly in your body. On top of this choline can be found in eggs which are needed for an optimal central nervous system function. Also, iodine and selenium which are required for healthy thyroid and metabolic function. Selenium plays other roles and acts as an antioxidant and helps make DNA.
When selecting your oil, opt for the extra virgin olive oil as a monounsaturated fat. This type of fat boosts your ‘good’ HDL cholesterol and helps to lower your ‘bad’ triglycerides. It also adds to the antioxidants in this meal with over 36 different types! Fritters are always a good choice but this recipe just made them an essential breakfast to include in your week.
