Tuna and vegetable patties

These tuna and vegetable patties are a clever way to eat fish and vegetables differently: 29 g of protein for 281 kcal and 9 g of fat. Tuna, zucchini, carrot, eggs and oats mix into pan-fried golden patties. Cheap, filling and perfect for cutting, they also help use up vegetables and vary textures.

The challenge with patties is holding together without being fried. Here, eggs and oats act as the binder, the oats absorbing moisture from the grated vegetables. Cook them in a non-stick pan with very little oil, or in the oven for an even lighter version. Squeeze the grated zucchini well to remove its water, or the patties fall apart.

Mix drained tuna, grated and squeezed vegetables, eggs, oats and seasoning, shape patties and let them rest 10 minutes so the oats swell and bind the mix. Cook over medium heat 3-4 minutes per side without flipping too early (they need to set so they don't break). Serve with a salad or a yogurt sauce.

The patty principle — a protein + grated vegetables + an egg-oat binder — varies endlessly. Replace the tuna with salmon, ground chicken, leftover fish, or mashed legumes (chickpeas, lentils) for a vegetarian version. For the vegetables, carrot and zucchini swap for parsnip, grated sweet potato, corn or peas.

It is the ultimate anti-waste format: it lets you recycle leftovers and use up vegetables at the end of the week. Add herbs, spices, a little cheese or onion to vary the taste. Each combination gives a different patty, always protein-rich, filling and far more nutritionally interesting than an industrial breaded dish.

A tuna patty benefits a lot from a fresh sauce. Mix plain Greek yogurt with lemon, dill or chives, a touch of garlic and pepper: you get a creamy, protein-rich sauce that is much lighter than mayonnaise. A simple spoonful of wholegrain mustard or homemade tomato sauce also works very well to lift the flavour of the fish.

For sides, think about balancing the plate according to your goal. When cutting, a large green salad or roasted vegetables complete the patties for a voluminous meal under 400 kcal. After an intense session, add a portion of brown rice, quinoa or sweet potato to refill your glycogen stores. The patties also slip into a whole-grain bun with raw vegetables, like a small fish burger.

Three mistakes come up often. First: poorly drained tuna, which brings too much water and makes the mix soft. Press it in a strainer or with the back of a fork. Second: vegetables cut too coarsely, which stops the patties from binding. Grate finely, or pulse them for a few seconds in a food processor. Third: a pan that is not hot enough or too oily, which gives greasy patties instead of crisp ones.

For taste, canned tuna in water is deliberately neutral: seasoning is up to you. A little paprika, cumin, mild curry or lemon zest completely changes the recipe. Add a spoonful of mustard or finely chopped onion to the mix for more character. Taste the mixture before shaping if you like, since it contains no raw meat, only canned tuna and eggs, which lets you adjust it.