Tuna-Potato Croquettes

From EatingWell: May/June 1995, EatingWell Serves Two

Simple, quick and comforting, these golden cakes go well with a spoonful of reduced-fat sour cream and a sprinkle of chopped fresh chives. Try mixing in a bit of chopped dill, capers or lemon zest for a variation.

Makes: 2 servings

Active Time: 10 minutes

Total Time: 20 minutes

Nutrition Profile

View Our Nutrition Guidelines »

Ingredients

1 1/2 cups frozen shredded hash brown potatoes, thawed
1 6-ounce can chunk light tuna in water, drained and flaked (see Note)
1 egg, lightly beaten
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
3 teaspoons extra-virgin olive oil, divided

Preparation

Partially mash potatoes in a bowl with a fork until they begin to hold together. Add tuna, egg, salt, pepper and 1 teaspoon oil; stir to combine. Shape into four 1/2-inch-thick patties.
Heat the remaining 2 teaspoons oil in a medium nonstick skillet over medium-low heat; add the patties and cook until browned on the first side, about 5 minutes. Carefully turn the patties with a wide spatula and cook until golden on the second side, about 3 minutes more.

Tips & Notes

Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

Nutrition

Per serving: 326 calories; 17 g fat ( 5 g sat , 9 g mono ); 131 mg cholesterol; 17 g carbohydrates; 27 g protein; 1 g fiber; 633 mg sodium; 490 mg potassium.

Nutrition Bonus: Selenium (108% daily value), Iron (15% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 3 lean meat 1/2 fat

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