Introduction
The tuna and zucchini meatballs They're a light dish, packed with protein and simple yet delicious. Easy to prepare, perfect for both lunch and dinner, they're perfect for anyone looking for a quick and healthy recipe to bring to the table.
Ingredients (for 2 people – about 10 meatballs)
- 160g drained tuna in water
- 200 g grated courgettes
- 1 whole egg
- 30 g wholemeal breadcrumbs
- 20 g grated Parmesan cheese
- Chopped fresh parsley to taste
- Salt and pepper to taste
- 1 teaspoon extra virgin olive oil (5 g)
Step-by-step procedure
- Wash and grate the courgettes, squeeze them well to remove excess water.
- In a bowl, combine the drained tuna, zucchini, egg, breadcrumbs, Parmesan cheese, salt, pepper, and parsley.
- Mix until you get a compact mixture.
- Shape the mixture into meatballs and place them on a baking tray lined with baking paper.
- Brush lightly with extra virgin olive oil.
- Bake in a static oven at 180°C for 18–20 minutes, turning them halfway through cooking.
Estimated Calories and Macronutrients (per serving – 5 meatballs)
- Calories: 240 kcal
- Protein: 27 g
- Carbohydrates: 9 g
- Fat: 10 g
Tips & Variations
- Lighter version: replace the parmesan with Greek yogurt (30 g).
- Extra crunchiness: roll them in sesame seeds before cooking.
- On the road: excellent cold, you can carry them in a container for a quick, protein-packed meal.
Imagine a summer evening in a seaside town, the scent of tuna mingling with the freshness of zucchini. The meatballs emerge from the oven golden and fragrant, light yet delicious, perfect for sharing at the table or enjoying on the go. Each bite is a balance of simplicity and flavor, a practical, protein-packed dish that goes everywhere.
Useful links
- 👉 Indoor Workout
- 👉 Recipes on the Go
- 👉 USDA FoodData Central
- 👉 Harvard TH Chan – The Nutrition Source
The tuna and zucchini meatballs They are a quick, healthy and protein-rich recipe, ideal for those who like to eat lightly without sacrificing taste.
👉 Want to discover more ideas for protein-packed and delicious meals? Visit the section Recipes on the Go and match them with ours Workout to stay fit anywhere.
