Tuna and vegetable patties
Soft patties of tuna and grated vegetables, pan-browned: a clever, protein-rich way to eat light while cutting.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle200 g canned tuna in water, drained
- check_circle1 zucchini
- check_circle1 carrot
- check_circle2 eggs
- check_circle40 g rolled oats
- check_circle5 g oil
- check_circleParsley, salt, pepper
Method
- 1Grate the zucchini and carrot, then squeeze out the water.
- 2Mix with the flaked tuna, eggs, oats and parsley.
- 3Shape into patties by hand.
- 4Brown for 3 minutes per side in a lightly oiled pan.
- 5Serve hot, with a salad if you like.
Clever, anti-waste 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.
Binding without excess fat
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.
Getting them right
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.
Varying the patties with what’s in the fridge
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.
What to pair it with
To vary tuna dishes and protein patties, these recipes extend the idea.
Key takeaways
- 29 g protein for 281 kcal: clever, anti-waste tuna patties.
- Eggs + oats = binder without frying; squeeze the zucchini well.
- Cook in a pan with little oil, or in the oven for lighter.
- Let the mix rest 10 min before cooking so it holds.
Frequently asked questions
How do you keep the patties from breaking?
Squeeze the grated vegetables well to remove water, respect the binder ratio (eggs, oats), let the mix rest, and only flip the patties once well set on the first side. A hot non-stick pan also helps.
Can you bake them?
Yes: place the patties on a parchment-lined tray and bake at 200 °C for about 20 minutes, turning halfway. It is an even lighter version, with no cooking oil, ideal for strict cutting.
Can you make them ahead?
Yes: they keep 2-3 days in the fridge and reheat in a pan or oven. You can also shape the raw patties and keep them chilled for a few hours before cooking, or freeze them cooked.
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