Tuna & Zucchini Fritters
These Tuna & Zucchini Fritters are a quick, healthy, and incredibly flavorful way to enjoy a protein-packed meal or snack, cleverly incorporating extra vegetables into your diet.
For 4 servings
Prepare the zucchini: Grate the medium zucchini using a box grater. Place the grated zucchini in a colander, sprinkle with 1/2 teaspoon of salt, and let it sit for 10 minutes to draw out excess moisture.
Squeeze out moisture: After 10 minutes, firmly squeeze the zucchini with your hands or press it against the colander with the back of a spoon to remove as much liquid as possible. This step is crucial for crispy fritters.
Combine ingredients: In a large mixing bowl, combine the well-drained tuna, squeezed zucchini, beaten egg, panko breadcrumbs, grated Parmesan cheese, thinly sliced scallions, and black pepper. Mix gently until just combined, being careful not to overmix.
Form the fritters: Divide the mixture into 8 equal portions. Gently form each portion into a small, flat patty, about 1-inch thick. If the mixture feels too wet, add another tablespoon of breadcrumbs.
Heat the oil: Heat 2 tablespoons of olive oil in a large non-stick skillet over medium-high heat until shimmering.
Cook the fritters: Carefully place 4 fritters into the hot skillet, ensuring not to overcrowd the pan. Cook for 3-4 minutes per side, until golden brown and cooked through. The fritters should be firm to the touch.
Finish cooking: Transfer the cooked fritters to a plate lined with paper towels to drain any excess oil. Repeat with the remaining fritter mixture, adding more olive oil to the pan if needed.
Serve: Serve the Tuna & Zucchini Fritters warm with a dollop of Greek yogurt and fresh lemon wedges on the side.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't skip squeezing the zucchini: This is the most important step to prevent soggy fritters and ensure a crispy texture.
- 2Cook in batches: Overcrowding the pan can lower the oil temperature and lead to less crispy fritters. Cook in two batches for best results.
- 3Gluten-Free Option: Substitute the panko breadcrumbs with an equal amount of almond flour or gluten-free breadcrumbs for a gluten-friendly version.
- 4Make ahead: Fritters can be cooked ahead of time and reheated in a toaster oven or air fryer for 5-7 minutes at 350°F (175°C) until warmed through and crispy.
Adapt it for your goals.
Spicy Kick
Add 1/4 teaspoon of red pepper flakes or a dash of hot sauce to the mixture for a subtle heat.
Herbaceous BoostHerbaceous Boost
Incorporate 1 tablespoon of fresh chopped dill or parsley into the fritter mixture for an aromatic twist.
Cheesy DelightCheesy Delight
Swap Parmesan for crumbled feta cheese or shredded cheddar cheese for a different flavor profile.
Why this is on our healthy list.
High in Protein
Tuna and eggs provide a significant amount of lean protein, essential for muscle repair, satiety, and overall body function.
Rich in Vegetables
Zucchini adds valuable vitamins, minerals, and dietary fiber, contributing to digestive health and nutrient intake.
Omega-3 Fatty Acids
Canned tuna is a good source of Omega-3 fatty acids, which are beneficial for heart health and brain function.
Frequently asked questions
Yes, you can bake them! Preheat your oven to 400°F (200°C). Place the formed fritters on a parchment-lined baking sheet and bake for 15-20 minutes, flipping halfway through, until golden brown and firm. They may be slightly less crispy than pan-fried.
