This gorgeous tuna and sweetcorn fritters recipe is perfect for those looking for a low calorie and high protein lunch or for those looking for a healthy and easy lunch recipe idea for their toddler.
This is one of my favourite recipes to share with my family and I hope you love it too. Using protein rich tinned tuna, crunchy sweetcorn and a few other ingredients to add flavour, this tuna and sweetcorn fritters recipe is going to be a hit!
Why eat tuna?
Tuna is an excellent source of lean protein, which supports muscle growth and repair. Tuna is rich in omega-3 fatty acids, particularly docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which promote heart health by reducing inflammation, lowering blood pressure, and improving cholesterol levels.
These fatty acids also support brain function and are essential for cognitive development. Additionally, tuna is a good source of essential minerals like selenium, which acts as an antioxidant, and vitamin D, which aids in calcium absorption and bone health.
Including tuna in your diet can contribute to a balanced and nutritious eating plan.
In short, tuna is:
- Full of healthy protein
- Good for the heart
- Tuna is a great source of Vitamin B12 and folate
- Contains Omega-3 fatty acids which aid growth and development
Can you offer canned tuna to your baby?
The NHS states that canned tuna can be used as part of a balanced and healthy diet for your baby, however that choice is down to you. Canned tuna can contain mercury and for this reason, some nutritionists will say it’s not safe for children under the age of two. I advise you to do your own research and decide if you should offer canned tuna to your baby or not.
Canned tuna is a great option for lazy Mums like me who want to cook simple recipes. Because it’s already cooked and has a long shelf life, it’s something that can be kept in the cupboard for ages and used whenever necessary!
Why eat sweetcorn?
Not only is it a super fun food to offer (kids seem to love that it’s brightly coloured as well as the fact it can be served in a multitude of ways), it’s also super healthy too. Some of the nutrients it includes are:
- Iron – helps muscles store and use oxygen
- Vitamin B1 and B9 – helps brain development, keeps the nervous system healthy and helps with the digestion of food
- Zinc – important for healthy growth
- Fibre – fantastic for healthy gut development
- Potassium – helps regulate the balance of fluids in the body
- Vitamin C – helps keep the immune system healthy
More Fritter Recipes:
Tuna and Sweetcorn Fritters
This recipe is super quick to make and can be batch prepared so that you have a fridge or freezer stash to save you time in the future.
As well as tinned tuna, I used tinned sweetcorn (which I always have a stash of in the cupboard) and a couple of herbs and spices to add some extra flavour.
Sweetcorn is a great addition to fritters as you can simply throw it in. You can also use frozen sweetcorn instead of tinned if this is easier. I simply soak it in boiling water for around ten minutes first, but when I have canned sweetcorn to hand, you can easily throw it in!
The herbs I have used in this recipe are totally optional depending on your tastebuds. If you’re offering to younger children, feel free to omit them.
Can you freeze tuna & sweetcorn fritters?
These tuna & sweetcorn fritters can be batch made and stored in the freezer for up to a month. Be sure to defrost thoroughly before consuming and I recommend storing them in a freezer proof container to ensure they don’t get damaged.
How much protein is in these tuna & sweetcorn fritters?
These fritters really pack a punch when it comes to protein content thanks to the tuna, egg and cheese. The batch of 6 fritters that this recipe creates will give you a whopping 38 grams of protein towards your daily goal!
Can the egg be replaced?
I haven’t tried this, but many of my readers swear by flaxeggs when it comes to using an ingredient to bind.
You could try making these tuna & sweetcorn fritters egg free by replacing the egg with 1tbsp flaxmeal + 2.5 tbsp water combined in a bowl then chucked in with the rest of the ingredients at the point you would had added the egg – do let me know if you try this and if it works!
You can also substitute the egg for liquid egg whites, meaning more protein and less calories!
- 1 can tuna (drained)
- 1 egg
- 80g sweetcorn
- 26g grated cheese
- 1 tbsp cornflour
- 1 tsp black pepper
- 1 tsp garlic granules
- 1 tsp paprika (optional)
- 1 tsp salt (optional - for adults only)
- 1 tbsp olive oil or cooking spray
- Drain your can of tuna and add to a bowl alongside the sweetcorn, spices, egg and cornflour.
- Mix thoroughly with a spoon to combine.
- Heat oil in a frying pan on low-medium heat and once hot, use a dessert spoon to create patties from the tuna and sweetcorn mixture. You should have enough to make 6 patties, and probably enough space in your pan to cook 3 at a time.
- Use the spoon to bring together to mixture if it's falling apart and shape into circles. Fry for 3-4 minutes.
- Using a flat spatula, carefully flip the fritters over, they should be golden brown on the bottom and well bound.
- Cook for a further 2-3 minutes until golden brown on both sides, then transfer to a plate while you complete the same process with the remaining fritter batter.
- Serve alongside a salad or eat as is with a spicy dipping sauce.
- If serving to a toddler or baby, ensure the fritters are throroughly cooled before serving.
Serving Size:6 fritters
Amount Per Serving: Calories: 420Protein: 38g