I’m always on the lookout for a protein-packed meal that bursts with flavour and makes me feel amazing. Delicious, feel-good food is what Modern Food Stories is all about guys, and these Healthy Tuna Meatballs are exactly that! Juicy, flavour-loaded, and packed with gut-loving ingredients, these tuna meatballs bring a truck-load of feel-good energy to the table!
Whether I’m meal prepping for the week, or just whipping up a quick, satisfying dinner, this recipe never lets me down. I think you guys are going to love it too!
Food That Makes You Glow
My mantra? Food isn’t just fuel—it’s what makes us feel our absolute best! And these Tuna Meatballs work magic from the inside out.
Fresh tuna is packed with healthy fats and omega-3s, which are amazing for you skin and hair, help fight inflammation, and even support brain health! Courgette sneaks in that all-important fibre to aid with digestion, and green olives add a pop of salty briny goodness and some extra healthy fats. So much goodness packed into one little ball!
And guys we just have to talk about the dreamy mayo addition! This is optional, but just a spoonful makes these meatballs extra juicy and indulgent. My personal favourite is the Avocado oil mayo from The Foraging Fox—its my holy grail! Totally takes these bites to the next level. Trust me, you don’t want to skip it!
No breadcrumbs, binders or fillers
What’s best about these Tuna Meatballs? They don’t contain any binders or fillers. They’re literally just tuna, courgette, herbs and spices.
I just don’t like meatballs that have breadcrumbs added. Who’s with me here? These Tuna Meatballs don’t contain any breadcrumbs, nuts, egg (if you don’t add the mayo), seeds or flax. They hold up well with just the tuna… if you follow my essential tip of oiling your hands with olive oil when you roll them!
Flavour Powerhouses
Let’s talk about flavour—because guys life is just too short to eat boring food! This recipe packs a punch with lemongrass and ginger, two fabulous ingredients that bring fresh, zesty brightness and a whole lot of goodness. Ginger is great for digestion and helps fights inflammation (bye-bye, bloating!), while lemongrass adds a citrusy lift that makes every bite pop. I also love tossing in a red chilli for an extra fiery kick. YUM!
Top Tips and Must-Have Ingredients
I’ve nailed a few tricks to make sure these tuna meatballs turn out perfect every single time. Because no-one wants a soggy meatball guys!
- Use fresh tuna. Tinned tuna absolutely has its place (I can’t get enough of the stuff), but for this recipe you’ll need fresh tuna to give these meatballs the right texture and flavour, especially as there’s no breadcrumbs.
- Squeeze out your courgette! Too much moisture makes the mixture too soggy. I use a muslin cloth to wring out the excess moisture—it makes shaping and cooking them so much easier! You can use your hands too though if you prefer.
- Dijon mustard = next-level flavor. It adds just the right tang and helps bind everything together.
- Go low-FODMAP if needed. I swap onion for leek or green-topped spring onions and use garlic-infused oil instead of fresh garlic.
- Oil your hands before shaping. A light coating of oil stops the mixture from sticking to your hands. Such a game-changer! ESSENTIAL!
- Chill before cooking. Letting the mixture firm up in the fridge for 15–20 minutes helps the meatballs hold their shape while cooking. Thank me later guys!
Serving Suggestions
One of the things I love most about these Tuna Meatballs is how versatile they are. Here’s how I like to enjoy them:
- Over a vibrant salad. Think crunchy slaw or a yummy quinoa salad.
- On a bed of rice or noodles. Jasmine rice, brown rice, or even high-protein pea pasta would pair beautifully.
- Wrapped in lettuce cups. Crisp romaine or butter lettuce with a drizzle of sesame oil? I’m already drooling.
- Drizzle Drizzle. Dip these meatballs into a dreamy Greek (or coconut) yogurt and lime dip mix, in soy sauce or drizzle over some zesty salsa verde. Totally next level!
- Meal prep heaven! I store these bad boys in a Tupperware in the fridge for up to three days or freeze them for a quick, protein-packed meal anytime. Perfect for my fellow busy-bees!
However you serve them, one thing’s for sure: you’re going to want to make these tuna meatballs again and again!
Tuna Meatballs
- 1 tbsp olive oil
- 3 tbsp leek or 1/2 small onion, finely chopped (use leek or 2 tbsp green topped spring onions for low fodmap)
- 2 cloves garlic, minced (use 1 tsp garlic oil for low fodmap)
- 150 g courgette, grated
- 450 g fresh tuna, diced
- 1 tbsp fresh ginger, grated
- 1 tbsp fresh lemongrass, finely chopped
- 1 small red chilli, finely chopped (optional)
- 1/3 tsp salt
- 1/2 tsp black pepper
- 1 tsp dijon
- 8 nochella green olives, pitted
- 2 tsp toasted sesame oil
- 1 tbsp mayo (optional but delicious)
- 2 tbsp fresh coriander, finely chopped
Method
- Add grated courgette to a bowl and microwave for 3 mins. Allow to cool slightly and squeeze out the water using a muslin cloth or your hands.
- heat olive oil in a pan. Add leek or onion and saute for 3 - 4 mins till soft. Add garlic for 30 secs till fragrant.
- Add tuna, leek or onion, ginger, lemongrass, optional chilli, salt and pepper, olives, dijon, sesame oil to a food processor with an S blade. Pulse until well combined.
- Transfer tuna mix to a bowl and stir through optional mayo, courgette and coriander. Mix together with clean hands.
- Oil your hands well. (This will prevent sticking) and roll the mix into 12 Tuna Meatballs.
- Preheat AF to 175C. Add meatballs and spray well with olive oil. Cook for about 8 mins until cooked though. Alternatively, you can bake in the oven 200C / 180 fan for 8 - 12 mins or until cooked through to your liking.
Nutrition (per serving)
Kat Birch
Love these! Super delicious and easy to make!
Shona
I don’t often buy fresh tuna, but I definitely will be putting this one on rotation now! Thank you!!