Fritter fix

High fibre

Ingredients

• 350 grams canned tuna or salmon (drained)
• 2 tablespoons oil (preferably olive oil)
• 50 grams tomato paste
• 1/2 small finely diced onion
• 400 grams canned chickpeas (drained)
• 1/2 teaspoon paprika
• 1/2 cup rolled oats (optional)
• 1/4 cup wholemeal flour
• 1 egg

Method

Heat the oven to 100C.

Place chickpeas in a large bowl and mash them, add, onion, oatmeal, fish, and paprika and mix thoroughly.

Make a well and add the beaten egg and tomato paste and blend until a soft mixture add wholemeal flour.

Form eight fritters.

Gently heat oil in a pan and add four fritters and cook until golden brown on both sides.

Place in the oven to keep warm.

Repeat and cook the last four.

Serve with a crispy salad and a tablespoon of salsa where possible.

Nutrition

Type	Quantity
Fiber	7.8g

Low fibre

Ingredients

• 350 grams canned tuna or salmon (drained)
• 2 tablespoons oil (preferably olive oil)
• 50 grams tomato paste
• 400 grams cooked white rice (basmati if possible)
• 1/2 teaspoon paprika
• 1/2 cup minute oats (optional)
• 1/4 cup wholemeal flour
• 1 egg

Method

Heat the oven to 100C.

Place rice in a large bowl add minute oats, fish, and paprika and mix thoroughly.

Make a well and add the beaten egg and tomato paste and blend until a soft mixture add white flour.

Form eight fritters.

Gently heat oil in a pan and add four fritters and cook until golden brown on both sides.

Place in the oven to keep warm.

Repeat and cook the last four.

Serve with a crispy salad and a tablespoon of tomato sauce where possible.

Nutrition

Type	Quantity
Fiber	3.2g