Quinoa, tuna and broccoli fritters with herby lemon yogurt

These broccoli fritters are packed full of protein – with tinned tuna and eggs – making them a filling lunch or dinner.

Serves: 4

Time to make: 45 mins

Hands-on time: 15 mins

Ingredients

More weights & measures

2 ¾ cups broccoli, cut into florets
5 tablespoons wholemeal or spelt flour
3 large eggs
250g pack ready to heat quinoa, cooked
2 x 120g cans tuna in spring water, flaked
⅓ cup reduced-fat feta, crumbled
2 tablespoons chopped fresh chives, plus extra 2tsp
2 tablespoons chopped fresh mint, plus extra 2tsp
zest 1 lemon
oil spray sunflower oil
1 cucumber, halved lengthways, sliced
5 cups mixed salad leaves
75g radishes, thinly sliced
½ cup reduced-fat Greek yogurt
lemon wedges, to serve

Instructions

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1 Cook the broccoli in a pan of boiling water until just tender. Drain, refresh under cold running water and squeeze out any water, then chop coarsely.

2 Put the flour in a large bowl, add the eggs and whisk until smooth. Add the quinoa, broccoli, tuna, feta, 2 tablespoons chives, 2 tablespoons mint and half the zest. Season with black pepper and stir to combine.

3 Spray a large non-stick frying pan with oil and set over a medium heat. Add 4 dollops (each about 3 rounded tbsp) of mixture to the pan, and cook for 3–4 min on each side or until golden and cooked through. Repeat to make 16 fritters.

4 Meanwhile, combine the cucumber, salad leaves and radishes in a salad bowl. Mix the yogurt with the extra chives, mint and remaining zest. Serve the fritters with the salad, yogurt dressing and lemon wedges for squeezing over.

Nutrition Info (per serve)

Calories 417cal

Kilojoules 1745kJ

Protein 36g

Total fat 10.3g

–Saturated fat 3.6g

Carbohydrates 40.3g

–Sugars 5.8g

Dietary fibre 9.5g

Sodium 39mg

Calcium 161mg

Iron 3.7mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.