Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
Drained canned light tuna and sweetcorn give these small pan fritters their savory-sweet character. Whole-wheat flour and egg bind the mixture without turning it into a thick breaded fish cake. Each serving includes three fritters, a crunchy cucumber-radish salad and a spoonable lemon yogurt sauce.
Use canned light tuna in water, drained before weighing. Oil-packed tuna changes the oil and calorie estimate even when drained.
The complete portion is three fritters plus one quarter of both cold sides. The measured pan oil is included in full; no cooking spray or extra garnish is assumed. For another preparation, see Air-Fryer Tuna Patties with Lemon Dill Yogurt and Crunchy Slaw.
Why Readers May Like It
- 1Measured portions, clear shaping guidance and practical doneness checks.
- 2Clear dry, cooked and drained ingredient weights.
- 3Four measured meal portions with the fritters, listed sides and sauce included.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, raw, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. The table includes all listed oil, sauce and toppings. All measured oil, sauces and sides are included. Discarded soaking, pressing or cooking water is not counted as consumed food.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Light tuna canned in water, drained solids | about 4 standard cans; weigh after draining | 480 g | 413 kcal | 93.3 g | 0 g | 4.6 g |
| Frozen sweetcorn kernels, weighed before cooking; cook, drain and cool before mixing | about 2 cups | 300 g | 264 kcal | 9.1 g | 62.1 g | 2.3 g |
| Eggs, raw, shells removed | 2 large | 100 g | 143 kcal | 12.6 g | 0.7 g | 9.5 g |
| Whole-wheat flour, dry | about 1 cup plus 2 tablespoons | 140 g | 476 kcal | 18.5 g | 100.8 g | 3.5 g |
| Skim milk | scant 1/2 cup | 100 g | 34 kcal | 3.4 g | 5 g | 0.1 g |
| Spring onions, raw, trimmed and finely sliced | about 4 | 50 g | 16 kcal | 0.9 g | 3.7 g | 0.1 g |
| Paprika, ground | about 1 1/2 teaspoons | 3 g | 8 kcal | 0.4 g | 1.6 g | 0.4 g |
| Table salt, divided | about 1/3 teaspoon | 2 g | 0 kcal | 0 g | 0 g | 0 g |
| Black pepper, ground | about 1/2 teaspoon | 1 g | 3 kcal | 0.1 g | 0.6 g | 0 g |
| Olive oil: 24 g for pan and 4 g for salad | about 2 tablespoons total | 28 g | 248 kcal | 0 g | 0 g | 28 g |
| Plain nonfat Greek yogurt, chilled | about 1 cup | 240 g | 142 kcal | 24.5 g | 8.6 g | 0.9 g |
| Lemon juice, raw, divided | 1/4 cup | 60 g | 13 kcal | 0.2 g | 4.1 g | 0.1 g |
| Cucumber with peel, raw, thinly sliced | about 3 cups | 400 g | 60 kcal | 2.6 g | 14.5 g | 0.4 g |
| Radishes, raw, trimmed and thinly sliced | about 1 3/4 cups | 200 g | 32 kcal | 1.4 g | 6.8 g | 0.2 g |
| Fresh dill, raw, chopped | about 1/4 cup loosely packed | 12 g | 5 kcal | 0.4 g | 0.8 g | 0.1 g |
| Full recipe estimate | 4 servings | — | 1857 kcal | 167.4 g | 209.3 g | 50.2 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Final cooking yield and brands can change the estimate.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- 30 cm nonstick frying pan (paid link)
- Thin-tip food thermometer (paid link)
- Fine mesh strainer (paid link)
- Digital kitchen scale (paid link)
- Mixing bowls (paid link)
- Knife and chopping board (paid link)
- Wide flexible spatula (paid link)
Before You Start
Use canned light tuna in water, drained before weighing. Oil-packed tuna changes the oil and calorie estimate even when drained.
Allow about 60 minutes for preparation, cooking all batches and any stated resting. Some tasks overlap; doneness checks take priority over the clock. Measure the listed oil before cooking and keep the sides within the stated four portions. Use the raw, dry, cooked or drained state specified for each ingredient.
Drain and prepare the corn
7 minutesDrain the tuna in a strainer, press gently and weigh 480 g of the drained solids. Flake into small pieces. Cook the frozen corn according to its packet, then drain, pat dry and cool briefly before mixing. Keep the tuna chilled until mixing; wet corn or retained can liquid will thin the batter. A digital kitchen scale (paid link) helps keep the measured quantities consistent.
Make the cucumber-radish salad
7 minutesWash and thinly slice the cucumber and radishes, removing the radish roots and leaf ends before weighing. Toss with 30 g lemon juice, 4 g olive oil, half the dill and 1 g salt. Put the bowl (paid link) in the refrigerator so the salad remains cool while you work at the stove.
Mix the yogurt sauce
3 minutesStir the chilled Greek yogurt with the other 30 g lemon juice and remaining dill until smooth. Cover and refrigerate. Keep this sauce separate from the fritter mixture and reserve it all for the four finished plates; it is not a liquid ingredient for loosening the batter.
Fold the fritter batter
5 minutesWhisk the eggs and milk in a large bowl, then stir in the flour, paprika, black pepper and remaining 1 g salt. Fold in the drained tuna, dry corn and spring onions until evenly distributed. The mixture should be scoopable and hold a low mound; do not add extra milk or uncounted flour.
Shape the first batch
3 minutesHeat a 30 cm nonstick frying pan over medium heat for 2 minutes and add 8 g oil. Divide the batter into 12 equal portions. Add four to the pan, leaving room between them, and flatten to about 10 cm across and about 1–1.2 cm thick. Keep the remaining batter chilled between batches.
Cook until set through
8–10 minutesCook for about 4 minutes on the first side until the base holds together when lifted. Turn with a wide spatula and cook 4 minutes more, lowering the heat if the corn darkens rapidly. Check through the side with a thermometer: the egg-containing centers must reach 160°F / 71°C.
Repeat with the remaining batter
18–20 minutesMove the first four fritters to a clean plate. Cook the remaining eight as two more batches of four, adding 8 g oil to the pan for each batch. Allow about 18–20 minutes including pan recovery and temperature checks. Cook the whole mixture now; do not reserve uncooked tuna-and-egg batter for another day.
Serve three fritters per person
2 minutesDivide all 12 fritters among four plates and add one quarter of the salad and yogurt sauce to each. Stir any salad dressing back through before portioning so it is shared evenly. Serve while the fritters are warm; the 60-minute allowance includes draining, cold sides and all three pan batches.
How to Know It Is Ready
The batter should be set without a wet flour layer, and each egg-containing fritter must reach 160°F / 71°C at its center.
A firm, tender tuna center studded with sweetcorn, a browned pan surface and cool crunchy sliced vegetables.
One quarter of the fritters and every listed side, sauce and measured oil portion.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 41.8 g protein per serving.
- Fritters, the listed accompaniments and measured cooking oil are included in the complete portion.
Things to Consider
- Fish (tuna), egg, milk and wheat. Check all package labels and shared-equipment information when managing allergies.
- Energy, sodium and saturated fat still depend on ingredients and portion size. This meal does not guarantee a particular fitness or health result.
Who May Enjoy This Recipe?
Fritter meal planning
Home cooks looking for a measured seafood lunch or dinner.
Home cooking
The complete portion is three fritters plus one quarter of both cold sides. The measured pan oil is included in full; no cooking spray or extra garnish is assumed.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest safely. Recalculate nutrition for the portion you actually eat.
Larger appetite
Choose an appropriate larger portion or accompaniment and include those ingredients in the meal calculation.
Protein adjustments
If changing the main protein, binder or side, use its product label and recalculate. The amount can also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use the same weight of chopped parsley instead of dill. A plant-based yogurt may change flavor and nutrition but does not make the tuna-and-egg fritters vegan or remove their other allergens.
- A different flour, binder or vegetable can change moisture and how well the fritters hold together. Adjust the method and recalculate the estimate when substituting.
Allergen Information
Fish (tuna), egg, milk and wheat. Check all package labels and shared-equipment information when managing allergies.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when surroundings exceed 90°F / 32°C. Use shallow containers and a refrigerator at 40°F / 4°C or colder. Use safely handled cooked leftovers within 3–4 days; reheat hot leftovers to 165°F / 74°C.
Keeping This Fritter Meal
Cook the entire batter immediately; do not save uncooked mixture. Refrigerate fritters and sides separately in shallow containers within 2 hours, or 1 hour above 90°F / 32°C. Keep at 40°F / 4°C or below and use within 3–4 days, counting from the earliest cooking of any component. Follow an earlier ingredient use-by date when applicable.
Reheating the Meal
Reheat fritters in a 350°F / 180°C oven until their centers reach 165°F / 74°C, checking with a thermometer. Reheat grain sides to the same temperature. Keep salad and sauce chilled and add after reheating; stored fritters soften and may not recover their original edges.
Follow USDA leftovers guidance. For another fritter and accompaniment combination, browse Baked Broccoli Cheddar Fritters with Brown Rice.
Frequently Asked Questions
Yes, drain and pat it dry, then use 300 g solids. Sodium and other nutrients can differ from the frozen corn reference; check the label.
Liquid on the tuna or corn, patties thicker than 1 cm and turning before the first side sets can weaken them. Use a wide spatula and let the underside form a firm base.
Yes. Cool promptly and freeze separated portions in suitable packaging. Reheat their centers to 165°F / 74°C; make or store the salad and yogurt separately.
Use the serving controls to scale gram quantities and serving count. Use additional trays or cook more batches; cooking time does not simply double. Household notes describe the base four-serving recipe.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
Useful Tools for This Recipe
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
These tools fit the preparation above. Use suitable equipment you already own, or compare options if you need an item.
30 cm nonstick frying pan
Provides enough space for four fritters per batch with the measured oil.
Compare on Amazon → (paid link)Paid link · opens in a new tabThin-tip food thermometer
Checks the center of small fritters by inserting the probe through the side.
Compare on Amazon → (paid link)Paid link · opens in a new tabFine mesh strainer
Drains small vegetables or lentils thoroughly.
Compare on Amazon → (paid link)Paid link · opens in a new tab
