Recipes

Tuna Croquettes

This recipe was inspired by a Tuna Burger recipe I found online and adapted when I was in a crunch for a quick, kid-friendly dinner. Luckily, my young one does like fish in general, but he was never fond canned tuna. This recipe was easily prepared in 30 minutes or less and was a big hit with son, husband and me!

• 1 can Tuna, drained well
• 3/4 to 1 cup dry bread crumbs
• 1/4 cup Goddess Dressing (Annie’s Naturals, Trader Joe’s, or make your own*)
• 1/4 – 1/3 cup finely grated cheese (I’ve used raw sharp cheddar and a parmesean/asiago blend both with great results
• 1 TBSP ground Flax Seed + 2 TBSP water, soaked for 5 min

Combine all ingredients, season with salt and pepper to taste and form into 4 small patties. Use 1 tsp unsalted butter or olive oil to coat your griddle and cook for about 2-3 min per side over med-high heat.  The croquettes will get a nice brown crust (from the cheese) fairly quickly, and will just heat through.  Since this version doesn’t contain egg, you don’t need to worry about internal temp.

Serve burger style on small buns for Tuna Sliders, or on a bed of watercress and tomatoes for a more sophisticated first course or light lunch.

* Additional Tips

• I like to use sprouted grain sliced bread for both the bread crumbs and the mini buns. Use a cookie cutter to cut out a round in 4 slices of bread.  The remaining bread and crusts of 2 slices is enough for your bread crumbs. Toast them till mostly dry, then process into crumbs. Save the other remaining slices for more bread crumbs for next time.  This bread is VERY filling and high protein all on it’s own. Great way to extend the small portions.
• To make your own Goddess Dressing, check out my recipe on my first ever newsletter from Sept 2007!
• If you like canned tuna but are concerned about mercury, there are several brands that are popping that that test for mercury levels and deliver certified low or no mercury products. I’ve used Wild Planet Foods version and really like it.

This recipe provides a great source of protein, Omega-3 Essential Fatty Acid (from both the Tuna and the Flax seed), fiber, calcium and magnesium, plus the many immune-boosting benefits of garlic.