Vegetable DishesCooking EquipmentMeat DishesDesserts & SweetsFruitsFood IndustryBaked GoodsBeveragesSauces, Condiments, and PreservationBreakfast FoodsGrains DishesSpices & SeasoningsDining OutAppetizers & SnacksSpecial DietsDairy & Eggs

Healthy Tuna Zucchini Patties

Updated on April 5, 2017
angela_michelle profile image

Angela, a lover of food, wants to keep her family healthy, but prefers simple recipes with little work.

Tuna Zucchini Cake

Add a tall glass of milk and this is a very filling low calorie meal.
Add a tall glass of milk and this is a very filling low calorie meal. | Source

Tuna Patty Recipe: With Zucchini

A tuna patty made with zucchini is rich in nutrients and vitamins that will promote a healthy heart, strong bones, healthy eyes, and an active immune system. Not only is it healthy, it is delicious. My eight-year old daughter, who sticks her tongue out at zucchini, ate this with a smile despite her initial reservations. This patty can be made as a sandwich or a cake on its own. Without the added bread, it is a very low calorie nutritious meal. For picky eaters, it tastes great with a little bit of ketchup.

Tuna Zucchini Cake

5 stars from 1 rating of Tuna Zucchini Cake

Cook Time

Prep time: 14 min
Cook time: 6 min
Ready in: 20 min
Yields: Serves four.
Nutrition Facts
Serving size: 1 patty
Calories 300
Calories from Fat126
% Daily Value *
Fat 14 g22%
Saturated fat 4 g20%
Unsaturated fat 10 g
Carbohydrates 23 g8%
Fiber 2 g8%
Protein 20 g40%
Cholesterol 127 mg42%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Ingredients for Tuna Zucchini Patty

  • 1/2 cup onion, chopped
  • 1 tablespoon butter, or margerine
  • 1 can tuna, in water, drained
  • 1 cup zucchini, shredded
  • 2 eggs, beaten
  • 2 tablesppon parsley
  • 1 teaspoon lemon juice
  • a dash of pepper, and salt
  • 1 cup italian bread crumbs, divided into half
  • 2 tablespoons olive oil, can be replaced with canola oil, vegetable oil, or cooking spray
Click thumbnail to view full-size
You will need to set aside the ingredients, a grater, a cutting board, a measuring cup, a pan and a bowl. Saute the onions.Shred the zucchini. Combine all the ingredients. Form four patties and coat the patties with the remainder of the bread crumbs. Brown the patties on both sides.
You will need to set aside the ingredients, a grater, a cutting board, a measuring cup, a pan and a bowl.
You will need to set aside the ingredients, a grater, a cutting board, a measuring cup, a pan and a bowl. | Source
Saute the onions.
Saute the onions. | Source
Shred the zucchini.
Shred the zucchini. | Source
Combine all the ingredients.
Combine all the ingredients. | Source
Form four patties and coat the patties with the remainder of the bread crumbs.
Form four patties and coat the patties with the remainder of the bread crumbs. | Source
Brown the patties on both sides.
Brown the patties on both sides. | Source

Instructions

  1. First, shred 1 cup of zucchini.
  2. Second, saute the onion in a pan with butter. Margerine can be substituted without losing its flavor. I like to use smart balance butter, because it has more of the good cholesterol with less of the bad.
  3. Next, mix tuna, zucchini, eggs, parsley, lemon juice, pepper and half of the bread crumbs into a bowl with the sauted onions. I often like to add my own spices at this time. I love italian flavoring, so I use italian bread crumbs and add oregano for added flavor. Some may choose to add salt as well. I choose to avoid this, since it is full of flavor on its own.
  4. Make four patties out of the mixture, and coat the patties with bread crumbs.
  5. Once the patties are coated, pour olive oil on the bottom of a pan to prevent sticking. Then place the patties in the pan. Cooking spray, canola oil, or vegetable oil may also be used. I prefer olive oil due to the added health benefits it can give, as well as a nice flavor.
  6. Cook for 3 minutes on each side or until patties are a nice golden brown.
  7. Finally, serve. This can be served as a main dish, or on a bun as a sandwich.

Tuna

Tuna is a great choice for meat.
Tuna is a great choice for meat. | Source

Benefits of Tuna

Tuna is a very healthy meat choice. Although I usually use canned tuna because of the ease, fresh tuna is an even healthier choice. Here are just a few of the great benefits tuna provides:

  • It is full of Omega 3 fatty acids, which help strengthen your heart, prevents stroke, and gives your skin a healthy glow.
  • It brings our bodies selenium, which actually promotes good health in the liver. Through this chemical, your body is able to detoxify itself more efficiently.
  • You will have more energy, sleep better, and work out more effectively, due to the high percentage of protein and B vitamins it contains.
  • It helps promote the production of leptin, which makes this an ideal food for those with Diabetes 2.
  • Your brain will be healthier, by slowing the progression of Alzheimer's and normal mental decline that comes along with age.

Despite its great benefits, tuna is not suggested for those who have gout, because it can produce acid build up in your joints. It is also not recommended in large quantities for those who have trouble with kidney stones, since it causes formation of these stones. Tuna is not ideal in large quantities due to the large amount of mercury found in tuna. Generally once a week is ideal. Pregnant woman should talk to their doctors about safe levels of tuna to eat. Some is okay, but fish in general should be eaten in moderation while pregnant to avoid passing along high levels of mercury to your unborn child.

Zucchini

Zucchini is a great vegetable choice due to its many nutrients.
Zucchini is a great vegetable choice due to its many nutrients. | Source

Benefits of Zucchini

Zucchini is easy to grow in your garden. It is also a very versatile vegetable. You can use it in place of pasta, eat it much like cucumbers, fry it, or make it in a casserole. The greatest part about zucchini is the abundance of nutrition it provides, including:

  • A good source of vitamin C, B1, B6, and A. This provides us with a good immune system through its antioxidants and anti-inflammatory properties.
  • It provides us with lutein and vitamin C, which are found in abundance in zucchini. Both of these help with eye health.
  • It contains no fat, very little calories, and 95 percent water, making it an ideal vegetable for dieters.
  • It has calcium, which strengthens bones.
  • It contains iron, which is essential for a healthy body. Iron is a key ingredient for helping oxygen travel throughout the body to each of its cells.
  • The fiber in a zucchini binds with fat, which ultimately lowers your cholesterol.

Because this meal provides both zucchini and tuna, it is an ideal meal for those who want to lose weight or just live a healthy lifestyle.

© 2012 Angela Michelle Schultz

Comments

    0 of 8192 characters used
    Post Comment

    • Crystal Tatum profile image

      Crystal Tatum 4 years ago from Georgia

      Greath healthy recipe. I have been vegetarian on and off for years but recently decided I want fish to be a regular part of my diet and am always on the lookout for simple recipes like this. Voting up, sharing, pinning.

    • 2patricias profile image

      2patricias 5 years ago from Sussex by the Sea

      This looks good. At this time of year many of us have courgettes (zucchini) to use up!

      I am adding this to my Recipe Index for HubPages.

    • teaches12345 profile image

      Dianna Mendez 5 years ago

      This is a recipe that I would enjoy due to the healthy option of adding zucchini. Love it. I could eat tuna every day. Thanks for the ideas.

    • Faith Reaper profile image

      Faith Reaper 5 years ago from southern USA

      I love simple and delicious. Thanks for sharing. Very good hub. In His Love, Faith Reaper

    • GoodLady profile image

      Penelope Hart 5 years ago from Rome, Italy

      I love your layout and you make this delicious simple healthy meal very very appetizing. Thanks!

    • angela_michelle profile image
      Author

      Angela Michelle Schultz 5 years ago from United States

      I didn't think my daughter would, but she loved it. It actually tastes very good, even if you are not a zucchini fan.

    • chrissieklinger profile image

      chrissieklinger 5 years ago from Pennsylvania

      This looks yummy, but no one else in my house would eat it, I might still try it out for myself though!

    • angela_michelle profile image
      Author

      Angela Michelle Schultz 5 years ago from United States

      Thank you so much PhilospherPrince, this is a very good point.

    • PhilosopherPrince profile image

      Elliott Ploutz 5 years ago from Las Vegas, Nevada

      Great hub. I would also mention how tuna can often have damaging, unhealthy heavy metals like mercury. One of the best species of tuna to minimize and just about negate this aspect is yellow fin tuna. With yellow fin, you can pretty much eat it everyday, as I understand it.

      In general, the bigger the fish, the more poisonous heavy metals it has. So eat a bunch of small fishies to make up for one big fish!