Italian tuna balls
A superhealthy twist on a family favourite that can be served with spaghetti or squashed flat and cooked as burgers
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 15 mins
Ready in 20 mins- Flake the tuna into a bowl, then tip in the pine nuts, lemon zest, parsley, breadcrumbs and egg. Season and mix together with your hands until completely combined. Roll the mix into 12 walnut-size balls. Put a large pan of salted water on to boil, then cook the spaghetti according to pack instructions.
- Heat a little of the tuna oil in a large non-stick frying pan, then fry the tuna balls for 5 mins, turning every minute or so until completely golden. Drain on kitchen paper. Heat the tomato sauce, then toss together with the pasta and tuna balls.
Make it into burgers
Tex-Mex burgers: Tip the drained tuna, breadcrumbs and egg into a bowl with a handful sweetcorn kernels, a sprinkling Tex-Mex or fajita seasoning and a small handful chopped coriander. Mould the mix into 4 burgers, cook as above and serve in buns with your favourite burger toppings.
Per serving
594 kcalories, protein 35g, carbohydrate 92g, fat 12 g, saturated fat 2g, fibre 4g, sugar 8g, salt 1.42 g
Recipe from Good Food magazine, July 2007.
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http://www.bbcgoodfood.com/recipes/4463/
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 15 mins
Ready in 20 minsIngredients
- 2 160g cans of tuna in sunflower or olive oil, drained (reserve a little oil)
- small handful of pine nuts
- freshly grated zest 1 lemon
- small handful parsley leaves, roughly chopped
- 50g fresh breadcrumbs
- 1 egg , beaten
- 400g spaghetti
- 500g jar pasta sauce
Per serving
594 kcalories, protein 35g, carbohydrate 92g, fat 12 g, saturated fat 2g, fibre 4g, sugar 8g, salt 1.42 g
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31 October 2007
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