Tuna and vegetable rissoles
Preparation time:
Makes: 25 rissoles
Recipe highlights Serves: 25
- Suitable to freeze
- Store in freezer (under -18°C)
- Nut free
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Ingredients
- 400 g potatoes, peeled and diced
1 cup zucchini, grated
1 cup carrot, grated
1 white onion, peeled and finely chopped
425 g can tuna in brine, drained
1/2 cup parmesan cheese, grated
2/3 cup wholemeal flour
2 eggs
4 tablespoons olive oil
Cooking method
-
1. Steam potatoes until tender. Drain.
2. Process potatoes with 1 tablespoon of oil in a food processor for 15 seconds or until smooth. Remove from food processor.
3. Process onion and tuna in food processor for 10 seconds.
4. Combine potatoes, tuna and onion in a large bowl.
5. Add zucchini, carrot, parmesan cheese and wholemeal flour. Mix until all ingredients are combined.
6. Beat the eggs with a fork and add to mixture.
7. Heat oil in large non-stick frying pan over medium heat. Spoon tablespoons of the potato mix into frying pan and cook until golden brown on both sides.
Notes: Serve with a squeeze of lemon juice.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 58.75g | 100.00g |
| Energy (kJ) | 353.09kJ | 601.03kJ |
| Protein (g) | 5.90g | 10.05g |
| Total fat (g) | 4.36g | 7.42g |
| - Saturated fat (g) | 1.03g | 1.76g |
| - Polyunsaturated fat (g) | 0.48g | 0.82g |
| - Monounsaturated fat (g) | 2.53g | 4.31g |
| Cholesterol (mg) | 23.93mg | 40.72mg |
| Carbohydrate-available (g) | 4.95g | 8.43g |
| CarbohydrateSE (g) | 4.94g | 8.40g |
| - Sugars (g) | 0.60g | 1.02g |
| Water (g) | 41.85g | 71.24g |
| Dietary fibre (g) | 0.94g | 1.60g |
| Thiamin (mg) | 0.04mg | 0.07mg |
| Riboflavin (mg) | 0.06mg | 0.10mg |
| Niacin (mg) | 1.75mg | 2.97mg |
| Niacin equivalents (mg) | 3.12mg | 5.31mg |
| Vitamin C (mg) | 5.47mg | 9.30mg |
| Total folate (ug) | 13.38ug | 22.78ug |
| Total vitamin A equivalents (ug) | 96.62ug | 164.47ug |
| Retinol (ug) | 14.22ug | 24.21ug |
| Beta carotene equivalents (ug) | 493.73ug | 840.42ug |
| Sodium (mg) | 99.37mg | 169.14mg |
| Potassium (mg) | 160.76mg | 273.64mg |
| Magnesium (mg) | 14.45mg | 24.60mg |
| Calcium (mg) | 27.38mg | 46.61mg |
| Phosphorus (mg) | 68.73mg | 117.00mg |
| Iron (mg) | 0.51mg | 0.87mg |
| Zinc (mg) | 0.43mg | 0.74mg |
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Source: These recipes were developed and tested by Consumer Science students studying Community Nutrition at RMIT University in 2003.
This recipe was orginally published as:
Vegetable and tuna rissoles
Recipe publication date on: 07/23/2003
Last reviewed on: 22/08/2014
