Preparation

1. Sauté the onion in olive oil. Add the tuna and parsley.
2. Add the eggs without beating them first. Adjust the seasoning with salt.
3. Shape the croquettes and coat them in bread crumbs.
4. Fry them until evenly golden.
5. An ideal dish to serve with fried rice or a tomato and avocado salad.

Tuna

Blue fish rich in phosphorus and Omega-3

Science recognises around ten tuna species. It is a fast-swimming bony fish adapted to cold waters but especially to temperate or warm waters between 10 and 30 degrees.

Its average cruising speed is about 5 km/h, although some specimens can reach 70 km/h, and a few extraordinary ones cut through the sea at over 100 km/h.

It lives in all the world’s seas, especially in the Pacific, Indian and Atlantic Oceans. Some species are threatened or clearly endangered.

Its flesh is red or pinkish, and it lives for around 15 years.

It is eaten raw (sushi and ceviche), canned, sliced, roasted, stewed (marmitako and sorropotún), salted (mojama) and as the main ingredient in croquettes.

Global production reaches 2 million tonnes a year, with Indonesia, Japan, the Philippines and Taiwan as the main producers.

It is consumed mainly in the USA, the European Union, Egypt, Japan and Australia.

In Spain, combined annual consumption of tuna and bonito is under 500 grams per person.

Tuna is a fatty blue fish rich in Omega-3, proteins, vitamins A and D, and minerals such as phosphorus, magnesium, iron and iodine.

Benefits of tuna

Eating tuna helps prevent infections, arteriosclerosis and certain skin conditions. It supports bone, tooth and muscle strength. It also aids digestion and contributes to the proper function of the nervous system.

Even so, it is essential to consult your doctor or nutrition specialist to know if tuna is suitable for your personal situation.

How to recognise quality tuna

To tell whether tuna is good quality, keep in mind:

• it smells like the sea
• its flesh is smooth and pink
• its skin is slippery
• and its eyes are bulging

Bluefin tuna

There are two varieties, Pacific and Southern. It is an endangered species highly valued in Japan, where it can reach 800–1,000 euros per kilo.

Bluefin tuna live up to 30 years, dive to depths of 1,000 metres, exceed 3 metres in length and can weigh between 400 and 700 kilos.

Why make tuna croquettes

Tuna croquettes are especially delicious when you get the right balance. They tend to win over fish lovers thanks to their marine flavour and intensity.

If you want to make them, go for it. Choose a quality tuna, compare and pick what suits your health, your family or your guests. Health comes first.