Global · snack
Easy Tuna Patties with Oats (No Breadcrumbs)
Video by How To Cook Smarter on YouTube · Open on YouTube
- Pescatarian
- Dairy-free
- Nut-free
Contains: Gluten, Fish, Egg. Check labels on stock, sauces and spice mixes.
Canned tuna and eggs make each patty a high-protein snack (about 13 g of protein for under 170 kcal), with oats instead of breadcrumbs and some vegetables mixed in. Rich in selenium and vitamin B12.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Drain the tuna well and put it in a large bowl. 0:33
- Add the eggs, onion, carrot, oats, parsley, oregano, salt and pepper and stir until evenly combined. 1:35
- With your hands, shape the mixture into eight patties about 1 cm (½ inch) thick. 2:30
- Heat the olive oil in a frying pan over medium heat and fry the patties about 4 minutes a side until golden and crisp. Keep the heat moderate so the centres cook through before the outsides burn. 3:05
- Serve warm with a dipping sauce: the cook makes a Greek-yoghurt tartar sauce, guacamole and an olive-oil garlic aioli. 3:49
Tip. Any canned fish or leftover baked fish works. The cook serves them with a Greek-yoghurt tartar sauce, guacamole or garlic aioli. Keeps 3 days in the fridge; use certified gluten-free oats if needed.
The method is a summary in our words — the video shows every step.
One portion (1 patty) gives you 1 of 8
Where the energy comes from one serve
- Net carbs 11%
- Protein 33%
- Fat 56%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High58%
32 µg a serve, mostly from tuna (83%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High38%
0.9 µg a serve, mostly from tuna (85%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin K High31%
37 µg a serve, mostly from fresh parsley (44%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin D Source13%
2.6 µg a serve, mostly from tuna (90%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Show the other 11
Vitamin E9%
1.4 mg a serve, mostly from olive oil (62%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A8%
68 µg a serve, mostly from carrot (54%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Omega-38%
0.1 g a serve, mostly from tuna (52%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Iron6%
1.1 mg a serve, mostly from tuna (46%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc6%
0.7 mg a serve, mostly from tuna (46%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Magnesium5%
22 mg a serve, mostly from tuna (49%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin B64%
0.1 mg a serve, mostly from tuna (51%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium3%
140 mg a serve, mostly from tuna (52%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Folate3%
13 µg a serve, mostly from eggs (43%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium2%
20 mg a serve, mostly from eggs (31%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin C2%
2.1 mg a serve, mostly from fresh parsley (65%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by How To Cook Smarter; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.