by Olena

Tuna Zucchini Fritters

Olena's image
Olena Osipov
5 from 2 votes

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These Tuna Zucchini Fritters are a high-protein, vitamin-rich appetizer or side with just enough cheese to taste decadent while remaining healthy!

Have lots of zucchini to use up? You might also enjoy these grilled zucchini pizza slices, Mediterranean baked zucchini sticks, and parmesan zucchini sticks!

Tuna Zucchini Fritters

Zucchini and tuna are a match made in heaven, just like rhubarb and strawberry. First one undeniably dry and salty, and latter bursting with water and bland. Combine both, flavour with freshly grated Parmesan cheese and a bit of mayo (those few tablespoons make all the difference, and I prefer organic or avocado oil kind), add just enough to “glue” whole grain flour, and you have got the most delicious tuna zucchini fritters kids will love. And we are going heavy on zucchini – 2.5 lbs. Courgette and tuna fritters taste great hot or cold. If you are a sauce type of person, I recommend whisking a mixture of Greek yogurt/kefir, garlic/chives/green onion and ground black pepper to taste.

Recently I ended up with practically a sack-full of  zucchini to use – I’m not mad about it either. I’ve already made a zucchini and tomato bake, crustless zucchini quiche, and chicken zucchini with garlic and corn, where you just give zucchini a rough chop. If feeling more adventurous, zucchini lasagna, a zucchini casserole, or Pad Thai zucchini noodles will do. Whatever you choose to cook, be sure you will consume a lot of vitamins A and C, fiber, folate, riboflavin, potassium and manganese, a mineral that helps your body to process fats, carbs and glucose.

Tuna, flour, eggs, zucchini, chives, mayo and salt for Tuna Zucchini Fritters

I’m loving tuna at the moment too – it’s so easy to prepare and you can have it on the table in this healthy tuna salad or tuna melt (plus the kids love it too!)

How to Make Tuna Zucchini Fritters

Zucchini & Grater grated zucchini in a bowl

Here is the easiest way to squeeze most liquid from zucchini. Line large mixing bowl with linen towel, place grater inside and grate zucchini.

I also do this the same way with cucumber for tzatziki and when I’m making tuna-free zucchini fritters!

grated zucchini in cloth

water squeezed out of zucchini in a bowl Squeezed out grated zucchini

Remove grater, twist towel at the top and pressing with other hand at “the ball” start squeezing water out. Do it for a few minutes and you will end up with approximately 1/2 cup liquid in a bowl and still a generous amount of shredded zucchini inside the towel. All those vegetables and not only cheese, kids.

Tuna Zucchini Fritter ingredients mixed in a bowl

In the same bowl, mix well zucchini, tuna, eggs, cheese, mayo and salt; breaking tuna into small pieces with a spatula (tuna comes out quite packed from the can and after squeezing). Mixture should have some creaminess to it. Then sprinkle flour on top and mix again, this insures no lumps.

Non stick griddle on stove

I have recently acquired ceramic non-stick griddle and can’t get over how fast cooking pancakes, eggs and fritters now is. Skillet is OK too, I probably would have two of them going at same time.

Cooking Tuna Zucchini Fritters on non stick griddle Cooked Tuna Zucchini Fritters on non stick griddle

To fry tuna zucchini fritters, you can use either cooking spray (if your griddle/skillet is non-stick) or oil. I prefer avocado oil simply because I do not see harm in consuming extra healthy fats and I like simmering fritters with more browning (not that these fritters are crispy when fried in oil). If you are looking for non-fried fritters, try my baked zucchini fritters.

Dip for Cooking Tuna Zucchini Fritters with Kefir

I mixed eyeballed amount of organic kefir, grated garlic clove, chopped chives and ground black pepper to top tuna zucchini fritters.

Enjoy!

Tuna Zucchini Fritters

More Healthy Zucchini Recipes

You might also enjoy this compiled list of 30 healthy zucchini recipes!

Tuna Zucchini Fritters

Tuna Zucchini Fritters

Tuna Zucchini Fritters for a 30 minute kid friendly healthy recipe with canned tuna, Parmesan cheese and a hefty dose of vegetables.
5 from 2 votes
Print Save Rate
Course: Dinner
Cuisine: American Ukrainian
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 21 fritters
Calories: 67kcal
Author: Olena Osipov

Ingredients

  • 2 cans tuna 5-6 oz each, drained well
  • 2.5 lbs zucchini 4 medium or 4 cups, shredded
  • 2 large eggs
  • 1/2 cup Parmesan cheese not packed
  • 3 tbsp mayo I use avocado oil mayo
  • 3/4 tsp salt
  • 3/4 cup whole wheat or spelt flour
  • 2 green onions or chives chopped
  • Cooking spray I use Misto or avocado oil, for frying

Instructions

  • Place shredded zucchini in a linen towel and squeeze really well, twisting at the top and pressing on the “ball” with zucchini. I have squeezed about 1/2 cup of water.
  • Discard liquid and transfer zucchini to a large mixing bowl along with tuna, eggs, Parmesan cheese, mayo and salt. Mix really well, breaking tuna into pieces. Sprinkle flour on top and mix until well combined.
  • Preheat
    large ceramic non-stick skillet or griddle on medium heat and spray with cooking spray or add a bit of oil and spread with spatula (my preference). Add about 1/3 cup mixture (don’t flatten too thin), fry for 4-5 minutes, carefully flip and cook another 4 minutes or until brown. Work in batches. Fritters fry faster as skillet gets hotter, so watch closely.
  • Serve hot or cold, with a simple Greek yogurt/kefir + garlic + black pepper sauce if you wish (optional but so good).

Store: Refrigerate in an airtight container for up to 3 days.

    Freeze: Fully cook, cool completely and freeze in an airtight container for up to 3 months.

      Nutrition

      Serving: 1fritter | Calories: 67kcal | Carbohydrates: 5g | Protein: 6g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 24mg | Sodium: 184mg | Potassium: 197mg | Fiber: 1g | Sugar: 1g | Vitamin A: 170IU | Vitamin C: 10mg | Calcium: 44mg | Iron: 1mg
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      olena osipov in the studio

      Hello and welcome to iFOODreal.

      My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

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