Good Food Friday : Bean & tuna fritters

This time of year it can be difficult to come up with new things to eat. Winter has been long and whilst we are still craving the warm foods our bodies require, soups and stews may have started to become very ‘samish.’ Yesterday I whipped up a batch of these fritters – they were good! Real good – not just because they were a welcome change but they tasted delish!

Beans of all varieties are a great source of fibre, not only welcomed by the gut but also helping us to feel fuller and aid digestion. This type of fibre is also awesome to lower cholesterol. Beans get a great all round wrap – they are versatile, packed with protein, folate and iron – the perfect food for fertility – essential for a mother to be or a wanting mother to be.

Hows about the after effect? Beans are notorious for their ‘gas producing’ abilities. I know you’re giggling – I am too! This is basically because of the enzymes needed to digest beans, isn’t normally produced in the digestive tract but in the large intestine and the bi-product is…. gas! You can avoid this by soaking beans before cooking them, as well as adding calming herbs including coriander, anise or cumin to your dish. Vinegar can have the same calming effect also.

This dish is all round full of the fertile stuff – by adding tuna or white fish we bump up the fertility power ten fold. Serve with a green salad – adding coriander and using balsamic vinegar to dress it – and there you have it. A fart free meal all round! (now I’m really laughing!)

Bean and tuna fritters

1 cup of cooked beans (I used mixed beans – you can use canned beans if you prefer)
1 tin of best quality tuna (greenseas is a good one) or better still fresh fish – cooked
4 large potatoes, peeled, steamed and mashed (add a little milk and butter if you like to make it easier and yummier)
30gm rice flour
1 egg whole
1/2 bunch parsley
2 spring onions chopped
salt and pepper to taste

Combine all ingredients in a bowl and stir to combine.
Heat oil in a shallow pan (roughly 1/3 full of oil) I used coconut oil and they turned out perfect but whatever works for you. Make sure it’s plenty hot before frying.
Using a dessert spoon, scoop out batter (enough to fill the spoon) and using another spoon, gently drop the batter into the oil. Be aware not to overcrowd the pan, spacing them nicely will allow them to cook all round.
Turn fritters over.
Once brown on either side (it’s quick, 2-3 minutes each side in total), place on paper towel to absorb any oil.

Serve with lemon wedges and a big green salad.

See – fertile eating is super easy and totally delicious!


  • October 12, 2011 By Jo in Melbourne 4:17 am

    Hi Nat,

    These look great! Just wondering if you can give me an idea of the size tin of tuna? There are lots of different sizes out there. And is it better to use Tuna in springwater or olive oil?


    PS – a really nice similar recipe is this:

    1 big tin of tuna

    Teaspoon Miso paste

    2 teaspoons of red curry paste

    handfull of snow peas/green beans

    1 carrot

    aprox. 1/2 cup of rice flour

    All in the food processor and add flour bit by bit until you have a doughy consistency.

    I then fry in a fry pan just like you’ve done above and this makes really easy, yummy thai fish cakes. My husband who likes neither curry or fish eats them by the dozen. They are good straight away or as a freez-able lunch food with salad or rice, and I’ve made them as a starter/entre and people love them.

    • October 18, 2011 By NatKringoudis 10:10 pm

      Yes sorry- a large tin.

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