Ingredients
1 (5 ounce) can light tuna in water, drained
1 egg
⅔ cup quick-cooking oats
3 tablespoons barbeque sauce
3 tablespoons chopped green onion
½ teaspoon hot pepper sauce, or to taste
½ teaspoon dried savory
1 pinch salt
2 tablespoons vegetable oil
Instructions
1
In a medium bowl, stir together the tuna, egg and oats until blended. Mix in the barbeque sauce, green onion, hot pepper sauce, savory, and salt.
2
Heat the oil in a large skillet over medium heat. Spoon tablespoonfuls of the tuna mixture into the pan, and flatten slightly. Smaller patties hold together better. Cook until browned on each side, about 3 minutes per side.
Key Points About Ingredients:
- Light canned tuna in water is a lean, high-protein ingredient packed with omega-3 fatty acids and low in saturated fat, making these fritters a heart-healthy choice.
- Quick-cooking oats act as a binder in place of breadcrumbs, adding dietary fiber and a subtle nuttiness while keeping the fritters gluten-friendlier than traditional recipes.
- Barbecue sauce lends a smoky-sweet depth of flavor that elevates simple canned tuna into a crave-worthy patty — choose a low-sugar variety to keep things lighter.
- Green onions add a fresh, mild sharpness that balances the richness of the egg and oil, plus they contribute a small but welcome boost of vitamin K and vitamin C.
- Dried savory is an underrated herb with a peppery, thyme-like flavor that pairs beautifully with fish and helps round out the bold BBQ and hot sauce notes.
Key Nutritional Insights:
- Each serving provides roughly 30g of protein, making these fritters an excellent high-protein meal option for active individuals or those watching their macros.
- Canned light tuna is one of the best dietary sources of selenium, an essential antioxidant mineral that supports thyroid function and immune health.
- Using oats instead of white breadcrumbs increases the fiber content per serving, supporting digestive health and helping you feel fuller for longer.
- The vegetable oil used for pan-frying contributes polyunsaturated fats, including some omega-6 fatty acids, which play a role in heart and cellular health.
- At approximately 420 calories per serving, these fritters offer a satisfying and balanced meal without being overly indulgent, especially when paired with a fresh salad.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories420
- Standard DV% Daily Value*
- Total Fat22 g72 g30.56%
- Saturated Fat3 g20 g15%
- Trans Fat0 g
- Polyunsaturated Fat12 g
- Monounsaturated Fat5 g
- Cholesterol135 mg300 mg45%
- Sodium520 mg2300 mg22.61%
- Total Carbohydrate24 g275 g8.73%
- Dietary Fiber3 g28 g10.71%
- Total Sugars6 g
- Added Sugars5 g50 g10%
- Sugar Alcohal0 g
- Protein30 g50 g60%
- Vitamin D (Cholecalciferol)40 mcg20 mcg200%
- Calcium55 mg1300 mg4.23%
- Iron3 mg18 mg16.67%
- Potassium420 mg4700 mg8.94%
- Vitamin A180 mcg900 mcg20%
- Vitamin C (Ascorbic Acid)4 mg90 mg4.44%
- Vitamin E (Tocopherol)3 mg15 mg20%
- Vitamin K18 mcg120 mcg15%
- Vitamin B1 (Thiamin)0.2 mg1.2 mg16.67%
- Vitamin B2 (Riboflavin)0.2 mg1.3 mg15.38%
- Vitamin B3 (Niacin)8 mg16 mg50%
- Vitamin B6 (Pyridoxine)0.5 mg1.7 mg29.41%
- Folate28 mcg400 mcg7%
- Vitamin B12 (Cobalamine)2.8 mcg2.4 mcg116.67%
- Biotin8 mcg30 mcg26.67%
- Vitamin B5 (Pantothenic acid)0.8 mg5 mg16%
- Choline160 mg550 mg29.09%
- Phosphorus310 mg1250 mg24.8%
- Iodine22 mcg150 mcg14.67%
- Magnesium45 mg420 mg10.71%
- Zinc2 mg11 mg18.18%
- Selenium62 mcg55 mcg112.73%
- Copper0.15 mg0.9 mg16.67%
- Manganese0.6 mg2.3 mg26.09%
- Chromium4 mcg35 mcg11.43%
- Molybdenum12 mcg45 mcg26.67%
- Chloride310 mg2300 mg13.48%
