Wholesome GF Tuna Quinoa & Corn Fritters with protein, healthy fats and even calcium for a healthy lunch, dinner or even savoury snack idea. Deliciously flavoured with a hint of spice, fresh herbs and pops of sweet corn, these are a winner with the whole family.
Why is calcium important?
Did you know over 7.4 million Aussies may not be meeting their daily calcium quota?
Calcium is a crucially important nutrient, essential for maintaining strong, healthy bones and teeth as well as nerve and muscle function.
An unexpected non-dairy source of calcium:
For a delicious way to meet your calcium needs, the John West Protein+ Calcium Rich Tuna is a new range of tuna containing the average adult’s daily recommended calcium intake in a single can. The calcium added is all natural and comes from the tuna bones which are crushed into a powder and added into the product. Clever!
Note: The John West Protein+ Calcium Rich Tuna is inherently rich in natural calcium. The
product is not fortified or enriched with calcium, but rather the calcium comes from the natural product of crushed tuna bones in powder form.
Whether you are on a dairy free diet and looking for a non-dairy source of calcium or simply wanting to ensure you are meeting your calcium needs through a variety of sources, the John West Protein+ Calcium Rich Tuna is a delicious and easy idea to include in your diet.
You can purchase the John West Protein+ Calcium Rich Tuna from Coles or independent supermarkets.
Ways to eat tuna:
I love using tuna a variety of recipes including a simple protein addition to salads, served with avocado on crackers, in dips or mixed with mayonnaise served on top of cucumber rounds. You can also cook with tuna making fish cakes, tuna pasta bake or in recipes such as this GF DF Tuna Pie.
Tuna is an easy and healthy addition to simple recipes like these Tuna, Quinoa & Corn Fritters below.
This recipe is naturally gluten free, dairy free and soy free.
To make this recipe nut free, omit almond meal and replace with buckwheat flour.
GF Tuna Quinoa & Corn Fritters
- 2 90g John West Protein+ Calcium Tuna, in Olive Oil drained
- 2 large eggs
- 1/2 cup cooked quinoa
- 1 tsp curry powder
- 1/2 cup corn kernels
- 1/4 cup coriander or parsley finely chopped
- 1/4 cup spring onions chopped
- 3 tbsp almond meal
- sea salt and pepper
- Extra virgin olive oil for cooking
- 1/3 cup coconut yoghurt
- 1/2 lemon juiced
- 1 tbsp chives finely chopped
- Pinch sea salt
- In a mixing bowl, whisk eggs and flake in tuna.
- Add quinoa, curry powder, corn, coriander, spring onions, almond meal, salt and pepper. Mix to combine.
- Spoon heaped tablespoon portions onto an oiled frying pan. Use the back of a spoon to shape.
- Cook for 2 minutes each side or until golden and cooked through.
- Meanwhile make yoghurt dressing. Combine yoghurt with lemon and chives.
- Serve fritters warm with a side/dollop of dressing.
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This recipe was created by nutritionist and recipe developer Casey-Lee Lyons for John West.