Tuna Croquettes


Fish is definitely an important part of a healthy diet.  Fish is typically low in saturated fat, high in protein, and also contain omega 3 fatty acids (heart healthy fats)

What about mercury in fish?? Nearly all fish and shellfish contain traces of mercury.  According to the FDA:  for most people, the risk from mercury by eating fish and shellfish is not a health concern.  The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) are advising women who may become pregnant, pregnant women, nursing mothers, and young children to avoid some types of fish and eat fish and shellfish that are lower in mercury.  The FDA have 3 safety tips:

By following these 3 recommendations for selecting and eating fish or shellfish, women and young children will receive the benefits of eating fish and shellfish and be confident that they have reduced their exposure to the harmful effects of mercury.

1. Do not eat
* Shark
* Swordfish
* King Mackerel
* Tilefish
They contain high levels of mercury.
2. Eat up to 12 ounces (2 average meals) a week of a variety of fish and shellfish that are lower in mercury.
* Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish.
* Another commonly eaten fish, albacore (“white”) tuna has more mercury than canned light tuna. So, when choosing your two meals of fish and shellfish, you may eat up to 6 ounces (one average meal) of albacore tuna per week.
3. Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers, and coastal areas.
If no advice is available, eat up to 6 ounces (one average meal) per week of fish you catch from local waters, but don’t consume any other fish during that week.

Follow these same recommendations when feeding fish and shellfish to your young child, but serve smaller portions.

That being said, I tried  a recipe from Hungry Girl’s 200 under 200 cookbook.

Crispy Tuna Croquettes
One 6 oz. can albacore tuna packed in water, drained
3/4 cup fiber one bran cereal
1/2 cup fat-free liquid egg substitute egg whites (this was all I had)
2 scallions, finely chopped
2 tsp Hellman’s Best Foods Dijonnaise
1 tsp lemon juice
1/2 tsp kosher salt
optional: additional salt, black pepper

Place fiber one in a food processor or blender. Add some salt and pepper, if you like. Grind to a breadcrumb-like consistency. Place half of the crumbs in a small dish and set aside.
Place remaining crumbs in a medium mixing bowl. Shred tuna by hand into the bowl. Add scallions, egg substitute, dijionnaise, sald and lemon juice. Stir until thoroughly mixed.
Line a large baking sheet with parchment paper. Form tuna mixture into 8 mounds on the sheet. Let sit at room temperature for 15 minutes.
Gently coat the mounds in the remaining Fiber One crumbs making sure to flip them and cover all sides well. Bring a large pan sprayed with nonstick spray to medium heat on the stove. Cook croquettes for 3 min on each side.

Per serving (4 croquettes): 170 calories, 2g fat, 1059mg sodium, 22g carbs, 10.5g fiber, .5g sugars, 25.5g protein

The verdict:  These were “ok, ” just a little bland.  I will make them again, but will add some seasoning other than salt to make them taste better since they are already high in sodium.  Also, when I scooped out the mounds they were really runny.  Maybe due to using egg whites instead of egg substitute.  These could be really good and are pretty easy to make, just add more spices.


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