Healthy Tuna Croquettes (No Frying!)

Español These tuna croquettes are one of my go-to recipes at home: quick, budget-friendly, and made with a simple trick that keeps them much lighter than traditional croquettes. Instead of deep frying, they’re cooked in a skillet with just a light spray of oil, so you still get that golden, crispy outside without all the oil a fried version soaks up. Kids love them, and you’ll feel good knowing exactly what’s in every bite.

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You can make these with white fish or, for a more budget-friendly and convenient option, canned tuna packed in water. Both versions turn out delicious and are perfect for your weekly healthy meal rotation.

Why you’ll love these tuna croquettes

This recipe is easy, quick, and inexpensive, ideal for busy weeknights when you need something nutritious without the fuss. Cooking them in a skillet with just a touch of oil instead of deep frying gives you a much lighter version without giving up flavor or that satisfying crispy bite.

Tuna is a great source of Omega 3, a nutrient that’s part of a balanced diet and especially valuable for the whole family, including school-age kids. This recipe is also a great way to work more fish or tuna into your weekly menu, any time of year.

By the way, if you like healthy recipes for kids, you’ll also want to try my Turkey Nuggets.

Ingredients

Makes: 8 servings | Prep time: 15 minutes

• 1/2 lemon
• 1 egg
• 1 pinch garlic powder
• 1 tablespoon chopped cilantro
• 2 pinches black pepper
• 1 pinch salt
• 250 grams (about 9 oz) white fish or tuna, preferably packed in water
• 1 slice whole wheat bread, ground, for breading

Step-by-step instructions

• In a food processor or blender, add the fish or tuna. Squeeze in the lemon juice and add the garlic powder, pepper, and salt to taste.
• Add 2 tablespoons of the beaten egg and 2 tablespoons of the ground bread.

• Mix well until you get a uniform mixture and start shaping the patties. If the mixture feels too loose, add a bit more egg and ground bread until you reach the right consistency to form the croquettes.
• Shape each croquette and coat it in breading one at a time. A favorite tip of mine: grind whole wheat bread with a little garlic salt and Italian herbs for extra-flavorful breading.

• Spray your skillet with a light coat of cooking oil. Place the croquettes over medium heat and cover the pan so they cook more evenly and quickly, without needing to be deep fried.
• Once golden on one side, flip each croquette. Total cooking time is 6 to 8 minutes.

Tips and substitutions

Serve with a lemon-herb yogurt dip or your favorite sauce.

If using canned tuna, choose tuna packed in water and drain it well so the mixture doesn’t turn out watery.

Swap the ground whole wheat bread for ground oats or unsweetened cornflakes for a gluten-free version.

Stir in well-drained shredded vegetables, like zucchini or carrot, to sneak in extra nutrients the kids won’t notice.