Baked Tuna Meatballs: A Healthy and Flavorful Meal

Baked Tuna Meatballs are a perfect combination of savory flavors and nutritious ingredients. Whether you’re looking for a healthy dinner option or a protein-packed snack, these tuna meatballs will satisfy your cravings. Packed with lean protein from tuna, vibrant greens like spinach and fresh herbs, and a touch of lemon and dill for a burst of flavor, these meatballs are a tasty alternative to traditional meatballs.

If you’re looking for more seafood-inspired recipes, check out these healthy tuna recipes or learn about cooking with fresh herbs from Bon Appétit.

Basic Recipe: Ingredients and Instructions

Baked Tuna Meatballs – Healthy, Easy, and Flavorful Seafood Recipe

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• Author: Jennifer Mitchell
• Total Time: 30 minutes
• Yield: 18-20 meatballs 1x
• Diet: Gluten Free

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Description

These Baked Tuna Meatballs are a healthy and flavorful twist on traditional meatballs. Packed with protein from tuna and veggies like spinach and onion, these meatballs are light yet satisfying. A hint of lemon and fresh herbs like parsley and dill give them a fresh, bright flavor, making them perfect for a low-carb dinner or a quick meal prep option.

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Ingredients

Scale 1x2x3x

• 1 tablespoon olive oil
• 1/2 medium onion, finely diced
• 2 cups baby spinach, chopped
• 2 cloves garlic, minced
• 3 (5-ounce) cans tuna, drained (or 1 pound cooked tuna)
• 1/4 cup almond flour
• 2 beaten eggs
• 1 tablespoon mayonnaise
• 1 tablespoon lemon juice
• 2 tablespoons chopped fresh parsley
• 2 tablespoons chopped fresh dill
• Salt and pepper, to taste

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Instructions

1. Preheat the Oven:
   Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray.

2. Sauté Vegetables:
   Heat the olive oil in a skillet over medium heat. Add the finely diced onion and sauté for 3-4 minutes until softened. Add the chopped spinach and minced garlic, and cook for another 1-2 minutes until the spinach wilts. Remove from heat and set aside to cool slightly.

3. Prepare Tuna Mixture:
   In a large mixing bowl, combine the drained tuna, almond flour, beaten eggs, mayonnaise, lemon juice, chopped parsley, chopped dill, and the sautéed vegetable mixture. Season with salt and pepper to taste. Stir everything together until fully combined.

4. Form Meatballs:
   Using your hands or a cookie scoop, form the tuna mixture into small meatballs, about 1 1/2 to 2 inches in diameter, and place them on the prepared baking sheet.

5. Bake the Meatballs:
   Bake the tuna meatballs in the preheated oven for 15-20 minutes, or until they are golden brown and cooked through.

6. Serve:
   Once baked, remove the meatballs from the oven and let them cool slightly before serving. Serve with a side of dipping sauce, like tzatziki, or enjoy them on their own as a healthy appetizer or main dish.

Notes

For extra flavor, you can add grated parmesan cheese to the tuna mixture.

If you prefer a slightly crispier texture, you can pan-fry the meatballs in olive oil instead of baking them.

These meatballs can be stored in the refrigerator for up to 3 days, or frozen for up to 3 months.

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Category: Main Dish, Appetizer
• Method: Baking
• Cuisine: Mediterranean-inspired

Nutrition

• Serving Size: 3 meatballs
• Calories: 180
• Sugar: 2g
• Sodium: 450mg
• Fat: 12g
• Saturated Fat: 2g
• Unsaturated Fat: 9g
• Trans Fat: 0g
• Carbohydrates: 2g
• Fiber: 1g
• Protein: 23g
• Cholesterol: 125mg

Keywords: Baked Tuna Meatballs Recipe

Instructions

1. Preheat the Oven:

Start by preheating your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it with olive oil to prevent the meatballs from sticking.

2. Sauté the Onion and Spinach:

In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the finely diced onion and cook for about 3 minutes, or until softened. Then Add the chopped spinach and cook for another 2 minutes, until the spinach has wilted. Add the minced garlic and cook for 1 more minute, stirring to avoid burning. Remove from heat and let it cool for a moment.

3. Mix the Tuna Meatball Ingredients:

In a large mixing bowl, combine the tuna (drained if using canned), almond flour, beaten eggs, mayonnaise, lemon juice, and the sautéed onion, spinach, and garlic mixture. Add the chopped parsley and dill, then season with salt and pepper to taste. Mix everything thoroughly until the ingredients are evenly incorporated.

4. Form the Meatballs:

With clean hands, shape the mixture into 1- to 1.5-inch meatballs and place them on the prepared baking sheet. This recipe should yield about 20 meatballs, depending on the size.

5. Bake the Tuna Meatballs:

Bake the meatballs in the preheated oven for 15-20 minutes or until they are golden brown on the outside and fully cooked through. You can check by inserting a toothpick into the center of a meatball – if it comes out clean, they’re done.

6. Serve:

Once baked, remove the meatballs from the oven and let them rest for a couple of minutes. Serve warm, garnished with extra fresh parsley or dill if desired. These meatballs can be enjoyed on their own, with a side of vegetables, or on a salad for a low-carb meal.

Advanced Techniques

1. Perfectly Moist Tuna Meatballs

The key to moist tuna meatballs is not overworking the mixture and ensuring the addition of moist ingredients, such as mayonnaise and eggs. These bind the meatballs together and keep them from becoming too dry. Also, gently mix the ingredients to avoid compacting the meatballs.

2. Customizing with Flavors

Feel free to get creative with the flavors. You can replace the spinach with kale, arugula, or even zucchini. Adding spices like paprika or chili flakes can also give the meatballs an extra kick. Experimenting with fresh basil, oregano, or thyme will create different flavor profiles.

3. Pan-Seared Option

If you prefer a crispy texture on the outside of your meatballs, you can pan-sear them in a skillet before baking. Heat a little oil in the pan, and cook the meatballs on each side for about 2 minutes until they are golden brown. Then, transfer them to the oven to finish cooking through.

See more advanced recipes, at Mobolux.

Storage, Shelf Life, and Maintenance Tips

Storing Leftovers:

Once baked, allow the tuna meatballs to cool completely. Store them in an airtight container in the refrigerator for up to 3 days. If you’re meal prepping, this makes for an easy grab-and-go snack or lunch.

Freezing Tuna Meatballs:

These meatballs freeze well. To freeze, lay the meatballs on a baking sheet and freeze them individually for 2-3 hours. Once frozen, transfer them to a freezer-safe bag or container and store for up to 3 months. To reheat, bake them at 350°F (175°C) for about 10-12 minutes.

Reheating Tips:

For reheating, the best method is to bake them at 350°F until they are warmed through (about 10-15 minutes). You can also reheat them in the microwave for 1-2 minutes, but the oven will help maintain their texture.

Dietary Adaptations and Substitutions

Gluten-Free Tuna Meatballs:

This recipe is naturally gluten-free because we use almond flour instead of breadcrumbs. If you need an even more low-carb version, you can use coconut flour or simply reduce the flour quantity to make the meatballs lighter.

Low-Carb and Keto-Friendly:

For a keto-friendly meal, you’re already on the right track. The almond flour keeps the carbs low, and the absence of breadcrumbs makes this recipe ideal for those following a keto diet. You can even skip the sweetener or use a low-carb version in the mayo if desired.

Dairy-Free and Egg-Free Adaptation:

To make these dairy-free, substitute vegan mayonnaise or use an avocado-based dressing. For an egg-free version, consider using a flaxseed egg (1 tablespoon ground flaxseed mixed with 3 tablespoons water) for binding. This will still result in a delicious, moist meatball.

FAQs About The Recipe

Can I use fresh tuna instead of canned tuna?

Yes, you can substitute fresh cooked tuna for canned tuna. Just ensure that it’s well-drained and finely flaked before adding to the mixture.

Can I make the tuna meatballs ahead of time?

Absolutely! You can prepare the meatballs, shape them, and refrigerate them before baking. Just bake them fresh when you’re ready to serve. This can save time if you’re meal prepping.

What can I serve with Baked Tuna Meatballs?

These meatballs pair wonderfully with a fresh salad, roasted vegetables, or even zucchini noodles for a low-carb, healthy meal. You can also serve them with a side of yogurt-based dipping sauce or a tangy tzatziki sauce for extra flavor.

Conclusion & Final Thoughts

Baked Tuna Meatballs are a delicious and healthy alternative to traditional meatballs, offering a rich source of protein and healthy fats without sacrificing flavor. Whether served as a snack, appetizer, or main course, these flavorful tuna meatballs are perfect for any occasion. By using fresh ingredients like spinach, lemon, and fresh herbs, they are full of flavor and nutrition. Easy to prepare, gluten-free, and highly customizable, this recipe is sure to become a household favorite.