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Tuna and veggie fritters

Dinner Lunch Snacks

Quick and easy these fritters can be made ahead of time, perfect to take to work for lunch or a reaheat dinner when you get home from a busy day.

25 mins
10 ingredients
$3 / person
Tuna and veggie fritters

Credit: Taste.com.au

Gear

Ingredients

Serves = 4

  • 2 large potatoes, peeled, grated
  • 1 zucchini, cut ends off, grated
  • 1 carrot, cut end off, grated
  • 185g tuna, drained, flake with a fork
  • ¼ cup plain flour
  • ⅓ cup parmesan
  • 1 egg
  • Olive oil
  • 100g baby spinach
  • Lemon, cut into wedges

It’s this easy

  • Whisk 1 egg in a bowl with a fork. Add potato, zucchini, carrot, tuna, flour, parmesan, pepper and a small amount of salt and mix together.
  • Add enough oil to cover the base of a frying pan place on the stove over a medium heat. Spoon the mixture into the pan to make fritters the size of a small drinks coaster. Cook for 3 to 4 minutes on each side, the fritters should be golden and feel firm in the centre.
  • If you don’t have a frying pan you could try cooking the fritters on a sandwich press. Wipe the base of the sandwich press with some paper towel dipped in oil, spoon the mixture onto the base of the press and lower the top down. Lock the top into place just above the fritter and cook until golden on both sides, turning once as they cook.
  • Repeat until all the mixture is cooked.
  • Serve with baby spinach and lemon wedges.

Tweaks

  • Serve topped with a fried egg.

Allergies

Contains: Gluten, Dairy, Seafood, Eggs, FODMAPs.

Why is this good?

Be Healthier

Eggs contain good quality protein and are a source of healthy fats including omega-3 fats which help in preventing heart disease.

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Better Sports Performance

Eggs are complete source of protein i.e., they have all the essential amino acids (the part of proteins we need from our diets) to help with maintenance and repair of muscles after strenuous exercise to help with a quicker recovery.

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Feel Fuller for Longer

Eggs are filling which means you eat fewer calories overall throughout the day.

More: Eggs recipes (18) Everyday Superfoods

Be Healthier

Spinach can help to prevent type 2 diabetes and heart disease. It is also a good source of iron which is important during pregnancy.

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Healthier Skin

Green leafy Veg such as spinach are great sources of phytonutrients such as lutein, vitamin C and beta barotene which can improve skin health health and appearance.

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More Energy

Spinach is a good source of iron which important to prevent fatigue and reduced work performance.

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Support Immune Function

Consumption of iron-containing foods such as spinach can help to prevent anaemia and reduce susceptibility to infections.

More: Spinach recipes (16) Everyday Superfoods

Be Healthier

Carrots are high in phytonutrients (especially Vitamin K, potassium beta-carotene, lutein and lycopene) which help in protecting against cancer and Heart disease.

More: Carrot recipes (18) Everyday Superfoods

Healthier Skin

Carrots are great sources of phytonutrients such as Beta Carotene which can improve healthier skin and overall appearance.

More: Carrot recipes (18) Everyday Superfoods

Be Healthier

Potatoes are high in potassium with is linked with reduced risk of hypertension and heart disease.

More: Potatoes recipes (9) Everyday Superfoods

Support Immune Function

Potatoes are a good source of vitamin C to help with wound healing and fighting infection.

More: Potatoes recipes (9) Everyday Superfoods

Feel Fuller for Longer

Potatoes are considered one of the most satiating (filling) foods so may be useful as part of a weight loss diet.

More: Potatoes recipes (9) Everyday Superfoods

Be Healthier

Zucchinis are a good source of potassium which can aid in reducing blood pressure and lower risk of heart disease and all-cause mortality.

More: Zucchini recipes (12) Everyday Superfoods

Support Immune Function

Zucchini is a good source of vitamin C which is important for growth and development and maintenance of your immune system to help with wound healing and fighting infection.

More: Zucchini recipes (12) Everyday Superfoods

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz