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Tuna & Vegetable Fritters

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
9 ingredients
$1.70 / person
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Tuna & Vegetable Fritters


Serves = 4

  • 1 potato
  • 1 zucchini
  • 1 carrot
  • 1/2 cup frozen peas
  • 185g tinned tuna (in springwater)
  • 2 eggs
  • 1/4 cup rice flour
  • 1/2 cup tasty cheese (reduced fat)
  • 1 tbsn extra virgin olive oil

It’s this easy

  • Whisk the eggs in a large bowl
  • Grate the potato, carrot, zucchini and cheese and add this to the bowl
  • Add the tuna (drained), frozen peas and rice flour to the bowl and stir to combine
  • Heat the olive oil in a frypan over medium heat
  • Spoon the mixture into the pan to make fritters the size of a small drinks coaster (best cooked in batches)
  • Cook for 3 to 4 minutes on each side, the fritters should be golden and feel firm in the centre


  • Mix up the veggies with what you've got on hand, e.g. sweet potato instead of potato, corn instead of peas
  • If you don’t have a frypan 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 fritters and cook until golden on both sides, turning once as they cook.


Nutrition information (per serve)

  • Energy (1140kJ)
  • Protein (22.3g)
  • Total Fat (11.9g)
  • Saturated Fat (4.0g)
  • Carbohydrate (17.0g); Starch (12.9g), Sugars (4.1g), Added sugars (0g), Free Sugars (0g)
  • Dietary Fibre (3.4g)
  • Sodium (346mg)
  • Calcium (162mg)
  • Iron (2.0mg)


Contains: Dairy, Seafood, Eggs, FODMAPs.
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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.

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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.

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