Tuna & Olive Croquettes

May 11, 2023May 11, 20230 13
Tasty Tuna & Olive Croquettes perfect for lunch or dinner
in Seafood

Prep

30 min

Cook

10 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 tablespoons butter
1 medium onion , minced
1/4 cup all-purpose flour
1 can tuna in water
milk
salt & freshly ground black pepper
1/2 cup pimento stuffed olive
1/4 cup minced parsley
2 tablespoons capers , minced ( optional )
flour , for coating
2 eggs , beaten
breadcrumbs , for coating
vegetable oil ( for frying )

Nutrision Information

Servings Per Recipe
4
Calories
343
Sugar
2g
Fat
22g
Tuna & Olive Croquettes originate from Spain where they are a popular tapas dish. They're not only delicious, but they're also a great way to incorporate tuna into your diet. The combination of tuna, olives, and capers creates a unique and flavorful taste that is perfect for a party or a snack. They're crispy on the outside, yet moist and flavorful on the inside, which is a delightful contrast of textures. These croquettes are easy to make and can be stored in the fridge for later use.

Instructions

1.In a skillet over medium heat, add butter and sauté the minced onion until translucent.
2.Add the flour and whisk until the mixture becomes light golden.
3.Slowly add milk to the skillet while whisking continuously until it thickens.
4.Add tuna and stir into the mixture, breaking it up with the back of your spoon.
5.Then add pimento stuffed olive, parsley, capers (optional), salt, and black pepper. Mix well.
6.Spread the mixture onto a plate to let it cool completely.
7.Shape the mixture into 1'' balls or oblongs.
8.Coat them in flour, then dip them in beaten eggs, and finally coat them in breadcrumbs.
9.In a large pot or deep frying pan, heat vegetable oil over medium-high heat. When the oil is hot, add croquettes slowly and fry them, flipping occasionally, until golden brown for approximately 4-5 minutes.
10.Transfer croquettes to a kitchen towel-lined plate and let cool

PROS

These Tuna & Olive Croquettes are perfect for a snack, lunch or dinner.

They’re crispy on the outside, yet moist and flavorful on the inside.

Tuna is an excellent source of protein, low in fat and contains omega-3 and omega-6 which are good for heart health.

Olive oil may help reduce the risk of heart disease and stroke, lower inflammation.

CONS

These croquettes contain flour and breadcrumbs which aren’t suitable for those who suffer from gluten-free intolerance.

Deep-frying increases the number of calories, so moderation is key.

HEALTH & BENEFITS

Tuna is a good source of Vitamin D which plays a crucial role in calcium absorption and bone health. Omega-3 fatty acids can help lower triglycerides, reduce inflammation, and may reduce the risk of heart attacks.
Olives contain vitamin E, polyphenols, and flavonoids, which may help reduce the risk of chronic diseases such as cancer and heart disease.
Capers are a great source of antioxidants, vitamins, and minerals. They may help reduce inflammation, combat free radicals, and protect against oxidative stress.

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