Meatballs can be much more than meat and red sauce.
Tuna and oatmeals They are a practical, nutritious and economical option, perfect for lunch or a light dinner.
They combine lean proteins from tuna with the fiber and satiety of oats, achieving a tender texture and a mild flavor that the whole family likes. In addition, they are very easy to prepare and cook quickly, whether baked, grilled or in sauce.
This recipe is ideal for using cans of tuna and transforming simple ingredients into an original and healthy dish.
The base is drained canned tuna, rolled oatsegg and seasonings. They can be served with tomato sauce, over rice or even as a cold snack for lunch.
- Total time: 35 minutes
- Active preparation: 15 minutes
- Cooking: 15-20 minutes
- 2 cans of tuna in water or oil (170 g each, well drained)
- 3/4 cup rolled oats (can be instant)
- 2 large eggs
- 1/4 onion finely chopped
- 1 clove of garlic, minced (optional)
- 1 tablespoon chopped fresh parsley (optional)
- Salt and pepper to taste
- 1/2 teaspoon dried oregano or seasoning to taste
- 1-2 tablespoons of milk (optional, if the mixture is very dry)
- Oil spray or a splash for cooking (if in a pan)
- In a large bowl, mix the crumbled tuna, oats, eggs, onion, garlic, parsley, salt, pepper and oregano.
- If the mixture is very dry, add 1-2 tablespoons of milk; If it is very wet, add a little more oats.
- Form balls the size of a walnut and arrange on a plate or platter.
- Cook in one of these ways:
- Baked: Preheat to 180°C, place the meatballs on a lightly oiled plate and bake for 15-18 minutes, turning halfway through cooking.
- In pan: Heat a little oil in a non-stick frying pan and brown the meatballs on all sides, approx. 10 minutes.
- In sauce: Cook the previously browned meatballs in homemade tomato sauce for 8-10 minutes so they take on flavor.
- Serve hot, with sauce, rice, puree or as snacks with lemon juice.
Makes 15-18 meatballs (4 servings as a main dish).
- Calories: 160
- Fat: 4 g
- Carbohydrates: 10 g
- Proteins: 22 g
Estimated values may vary depending on the type of tuna and size of the meatballs.
In the refrigerator, up to 3 days in a covered container. They can also be frozen once cooked.
