Of which 2.1 g sugars and 2.2 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Potassium (potato) · Protein (tuna) · Selenium (tuna)
Allergens gluten (oats), fish, milk
Tuna and potato croquettes
An easy snack to make in batches, great for between meals.
Ingredients
- 400 g (14 oz) potato (or sweet potato)
- 3 cans of tuna in water, drained (360 g / 12½ oz)
- 1 chopped onion (50 g / 1¾ oz)
- chopped parsley, to taste
- 1 tbsp olive oil (10 g)
- salt, pepper, onion powder and garlic powder, to taste
- 50 g (1¾ oz) reduced-fat cream cheese — optional, makes the mixture creamier
- 1 tbsp oat flour — optional, only if the mixture is too wet; not included in the macros
- Greek yogurt, lemon juice and parsley, for the sauce — optional, not included in the macros
- olive oil spray, as needed — for cooking
Method
- Peel the potatoes and cook them in the microwave for 10 to 12 minutes, or in boiling water for 20 minutes, until very soft.
- Mash the potatoes while still hot and add the drained tuna, onion, parsley, seasonings, olive oil and the cream cheese, if using. Mix into an even dough.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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