The Anti-Inflammatory Tuna Meatballs with Broccoli are silky and have a rich flavor. We use omega-3-rich tuna, fiber-rich broccoli, mashed potatoes, ground oats, eggs, onion, garlic, salt, pepper, and a small amount of olive oil for light pan-cooking to make these protein-rich meatballs. These tuna meatballs include about 28 g of protein and 300 calories. This healthy dinner takes us 35 to 40 minutes to prepare. The Anti-Inflammatory Tuna Meatballs with Broccoli are ideal for clean eating lifestyles, heart-healthy diets, and gut-friendly food preparation techniques. They can be refrigerated for four days or frozen for more than two months without losing their quality. These tasty meatballs go well with roasted seasonal vegetables, brown rice bowls, avocado slices, quinoa, fresh garden salads, and garlic yogurt dip.
STATS:
- Course: Main Course
- Calories: 320 kcal
- Diet: Anti-inflammatory, High-protein
- Prep time: 20 minutes
- Cuisine: Healthy Fusion
- Cook time: 15 minutes
- Portion size: 5 meatballs
- Cooking mode: Pan-fried
- Total servings: 6
- Difficulty level: Easy
- Total time: 40 minutes
TOOLS:
- Bowl
- Potato masher
- Chopping board
- Frying pan
- Spatula
- Measuring cups and spoons
- Knife
INGREDIENTS:
- 4 cans of tuna in water
- 4 potatoes
- 2 cups of broccoli
- 1/2 cup of onion
- 1/2 cup of ground oats
- 2 eggs
- 1 teaspoon ground garlic
- 1 teaspoon salt
- Pepper
- 2 teaspoons olive oil
INGREDIENT NOTES AND THEIR SUBSTITUTIONS:
TUNA:
- We utilize tuna as it provides rich texture and protein. It can be replaced with canned salmon or shredded chicken.
POTATOES:
- We use potatoes to provide binding and a soft texture in the meatballs. As a replacement, sweet potatoes can be used for a lower glycemic option
BROCCOLI:
- We add broccoli for its anti-inflammatory benefits and fiber content. It can be swapped with spinach, zucchini, or kale.
OATS:
- We utilize ground oats to aid in binding the mixture and boost the texture. It can be substituted with almond flour or breadcrumbs.
EGGS:
- We use eggs as a natural binder to hold the mixture together. They can be replaced with flax eggs for an egg-free version.
OLIVE OIL:
- We use olive oil to lightly cook the meatballs and provide healthy fats. Utilize coconut oil as another choice.
ONION:
- We add onion for flavor and antioxidant benefits. It can be substituted with shallots or green onions.
INSTRUCTIONS:
- Include eggs, mashed potatoes, ground oats, cooked broccoli, diced onion, and well-drained tuna in a big dish.
- Include the pepper, ground garlic, and salt.
- Stir them till the mixture gets sticky and moldable.
- To allow the oats to take in more moisture, allow the mixture sit for about five minutes.
- Prepare equally-sized meatballs by shaping the mixture with your hands.
- Gently coat a pan using olive oil.
- We slowly cook the meatballs till they are equally browned, for almost twelve minutes.
- Bring them out till their surface becomes crispy and brown.
- Serve these tuna meatballs with brown rice, salads, or avocado slices.
TIPS:
- Include lemon zest for an anti-inflammatory boost and additional freshness.
- Refrigerate the mixture for almost ten minutes and then shape to get firmer meatballs.
- We utilize a fork to carefully flip the meatballs, so they will not break.
- Avoid crowding the pan too much for uniform browning.
SERVING SUGGESTIONS:
FRESH & LIGHT PAIRINGS:
- Garden Green Salad
- Cucumber Yogurt Salad
- Lemon Avocado Slices
- Tomato Basil Salad
- Mixed Lettuce Bowl
HEALTHY GRAIN-BASED SIDES:
- Brown Rice Pilaf
- Quinoa Vegetable Bowl
- Herb Couscous
- Barley Salad
- Whole Wheat Couscous
CREAMY & DIPPING OPTIONS:
- Garlic Yogurt Dip
- Avocado Cream Sauce
- Hummus Dip
- Tzatziki Sauce
- Light Tahini Dressing
ROASTED & WARM SIDES:
- Roasted Sweet Potatoes
- Grilled Zucchini
- Steamed Broccoli
- Roasted Cauliflower
- Baked Carrot Sticks
STORAGE INFORMATION:
FRIDGE:
- Store these tuna meatballs for nearly three days in a covered box.
FREEZER:
- Store these cooked meatballs for nearly two months.
FAQs:
May we utilize fresh tuna as an alternative to canned?
- Yes, you can use flaked and cooked fresh tuna, as it also works perfectly.
Why do my meatballs become broken?
- You can refrigerate the mixture or include additional oats.
Could we prepare these tuna meatballs without gluten?
- Yes, you can utilize non-gluten almond flour or oats.
Will we prepare these tuna meatballs by baking?
- Yes, you can bake these tuna meatballs for eighteen minutes, at 200°Celcius.
NUTRITIONAL FACTS:
Calories: 300 kcal
Sodium: 420 mg
Net carbs:22 g
Fiber: 4 g
Sugar: 2 g
Fats: 9 g
Proteins: 28 g
Portion Size: 5 meatballs
Total carbs: 26 g
