Tuna Fritters

Name: Tuna Fritters
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 10-12 fritters
Ingredients: 2 tins tuna in water; 100 g low-fat quark; 100 g courgette; 2 eggs; 0.5 tsp sea salt; 0.25 tsp black pepper; a little parsley; 2 tbsp olive or coconut oil

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Moist tuna fritters with courgette and low-fat quark: high in protein, gluten-free and low carb. Ready in 20 minutes, delicious warm or cold.

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These little tuna fritters are about to become your go-to for a quick, protein-rich snack or a light lunch. Courgette and low-fat quark keep them lovely and moist, while the tuna brings plenty of protein to the table. Pan-fried in just a few minutes, they slot neatly into a low-carb way of eating. Fresh from the pan or cold on the go, these fritters shine wherever you take them.

Prep10 min

Cook/bake10 min

Total20 min

Servings11

Tuna Fritters — Moist tuna fritters with courgette and low-fat quark: high in protein, gluten-free and low carb. Ready in 20 minutes, delicious warm or cold.

Ingredients

Servings

2 tins tuna in water, drained
100 g low-fat quark, or thick Greek yogurt / fromage blanc
100 g courgette, finely grated
2 eggs, large
0.5 tsp sea salt
0.25 tsp black pepper, ground
a little parsley, chopped
2 tbsp olive or coconut oil

per serving (estimate)80kcalper plate, stays the same

Total for 11 Servings880kcal80 kcal × 11 Servings

The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.

All nutrition values side by side

Nutrient	per serving (estimate)	Total for 11 Servings
Calories	80 kcal	880 kcal
Carbohydrates	1 g	11 g
Protein	9 g	99 g
Fat	4 g	44 g
Fibre	0.2 g	2.2 g
of which sugar	0.5 g	5.5 g

How this is calculated

Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.

Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.

Sources

Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.

Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.

Instructions

Add everything except the oil (the tuna, grated courgette, low-fat quark, eggs, salt, pepper and parsley) to a bowl and mix together well.
Heat the oil in a large frying pan over medium heat.
Spoon in roughly a quarter of the mixture at a time and shape into fritters, working in batches. Fry for about 2 minutes on each side until golden.
Lift out the finished fritters and serve with a herby quark dip if you like. They taste great warm or cold to take away.