Tuna corn and chilli fritters
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Prep Time
30 Minutes
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Cook Time
15 Minutes
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Yield
8-10
Ingredients
- 1 x 185g can Safcol Tuna in Springwater, drained
- 2 x 420g cans of corn kernels, drained
- 1 zucchini, grated
- 2 long red chillies, thinly sliced
- handful coriander leaves, roughly chopped
- 4 spring onions, finely sliced
- 1½ cups of plain flour
- 4 eggs
- 2 tablespoons sunflower oil, for frying
- to serve
- sweet chilli sauce
Instructions
- In a large bowl combine the corn, tuna, zucchini, chillies, coriander, spring onion, flour and eggs stirring until well mixed. If the batter is a little stiff, and a tablespoon of water at a time until it reaches a looser consistency. Cover with cling film and place in the fridge for 20 minutes.
- Heat the oil in a large frying pan over a medium to high heat. Add a ladle of the batter at a time to make fritters about the size of a saucer. Allow an inch of space between the fritters for frying. Cook until golden brown underneath then gently turn with a spatula to cook the other side. Garnish with a few coriander leaves and serve hot with sweet chilli sauce.
| Servings: | 4-5 |
| Ready in: | 45 Minutes |
| Course: | Breakfast, Lunch |
| Recipe Type: | Fish Cakes & Fritters |
| Ingredient: | Tuna |
Tuna corn and chilli fritters
Delicious and satisfying these tuna corn and chilli fritters are full of goodness, nutrients and packs a punch in the flavour department too.
All the vegetables in this recipe add potassium to the meal which will help keep your blood pressure within a healthy range.
Ashleigh Feltham (MNutrDiet)
Spice up your breakfast with this fritter recipe. Safcol Tuna in Springwater is the star of the meal which adds a healthy type of fat to your breakfast called omega 3 fat. This polyunsaturated fat is an anti-inflammatory fat which helps your arteries, heart and brain stay healthy. It may also help aid conditions such as rheumatoid arthritis.
All the vegetables in this recipe add potassium to the meal which will help keep your blood pressure within a healthy range. Corn adds a delicious crunch as well as Vitamin A, which assists in keeping your vision sharp and your immune system strong. The onions also optimise your immune system due to their flavonol compound quercetin. Quercetin, a flavonoid found in fruits and vegetables, has unique biological properties that may improve mental/physical performance and reduce infection risk. If you want an added metabolic kick, make sure you add the red chillies. The coriander is not just for taste alone but also adds to the antioxidants in this meal.
Finally, eggs cannot be forgotten as a great source of protein. The yolk gives your body vitamin D and A needed for optimal immune function. Vitamin D also allows calcium to be absorbed properly. Also, B12 which is needed for red blood cell formation and to keep your central nervous system strong. Finally, both selenium and iodine which support a healthy thyroid for healthy metabolic function. If you are looking to spice up the variety of your breakfasts as well as optimizing your nutrition, then look no further than these tuna, corn and chilli fritters!
