Looking for a healthy and delicious weeknight meal that's both satisfying and surprisingly easy to make? Then look no further than these courgette and tuna meatballs! Packed with protein and vibrant flavor, these meatballs offer a lighter alternative to traditional meat-heavy recipes, without sacrificing any of the taste. The courgette adds a subtle sweetness and moisture, beautifully complementing the savory tuna. Forget dry, crumbly meatballs; these are tender, juicy, and bursting with Mediterranean flair. You can easily adapt them to your liking, adding herbs, spices, or different cheeses to suit your taste.
This simple recipe requires minimal ingredients and even less cooking time, making it perfect for busy weeknights or a relaxed weekend lunch. Ready to discover how to create these flavourful and healthy meatballs? Let's dive into the step-by-step process outlined below!
Tools Needed
- Grater
- Blender/Mixer
- Bowl
- Pan
- Air fryer (optional)
- Oven (optional)
Ingredients
- Courgettes (medium-sized): 2 (approx. 300g)
- Potatoes: 100g
- Tuna in oil (drained): 160g
- Parmesan cheese: 30g
- Salt
- Pepper
- Basil leaves
- Thyme
- Breadcrumbs: 50g (more if needed)
- Egg: 1
- Oil (for frying): 300ml
Step-by-Step Instructions
Step 1. Prepare the Courgette and Tuna Mixture
- Wash and chop the courgettes. You can grate them or use a blender for a few seconds. Be careful not to over-blend, as this will make them mushy.
- Squeeze the courgettes to remove excess water.
- Boil 100g of potatoes and mash them.
- In a bowl, combine the mashed potatoes, drained tuna, parmesan, salt, pepper, basil, thyme, and 50g of breadcrumbs. Mix well. Add more breadcrumbs if needed to achieve a good consistency.
- Add one egg and mix until well combined.
Step 2. Shape and Bread the Meatballs
- Shape the mixture into meatballs. Dip each meatball in beaten egg (optional) and breadcrumbs.
Step 3. Fry the Meatballs
- Heat oil in a pan (approx. 300ml) and fry the meatballs in batches for 3-4 minutes per side, until golden brown.
Step 4. Drain and Serve
- Remove meatballs and place on absorbent paper to drain excess oil.
Read more: Grilled Stuffed Squid with Venere Black Rice & Buttered Vegetables
Tips
- If you don't have a blender, use a grater with large holes and blend in two times for a few seconds.
- Alternatively, bake the meatballs in the oven at 200°C (approx. 400°F) for 20 minutes, turning halfway through, or air fry at 200°C (approx. 400°F) for 10 minutes.
Nutrition
- N/A
FAQs
1. Can I use canned tuna in brine instead of oil?
Yes, absolutely! Just make sure to drain it well to remove excess liquid before adding it to the mixture. The brine won't significantly affect the flavor.
2. What can I serve these courgette and tuna meatballs with?
They're incredibly versatile! Serve them with pasta, rice, a fresh salad, or even on top of crusty bread. A simple tomato sauce or a vibrant pesto works perfectly.
These courgette and tuna meatballs are a fantastic way to enjoy a healthy and flavourful meal without spending hours in the kitchen. The recipe is easily adaptable to your preferences, so feel free to experiment with different herbs and spices. Enjoy your delicious and satisfying dinner!