Canned Tuna Recipes

Canned tuna is one of the most affordable and convenient sources of high quality protein and vital omega-3 fatty acids. Unfortunately, many are repelled by the taste and neglect it from their diets - if that’s you, here are some quick recipe ideas for meals and snacks that you can try:

Tuna Salsa with Rice

Ingredients:

  • 1 serving of tuna
  • 1 serving of cooked rice (basmati, brown rice or jasmine rice work well)
  • 2-3 tbsp of salsa or Italian tomato sauce
  • Optional: BBQ Seasoning or Chilli Flakes sprinkled over the top

Directions:

  • Cook some rice
  • Serve with tuna, tomato salsa or Italian tomato sauce on top and option BBQ seasoning or chilli flakes sprinkled over the top and an optional fresh green salad or steamed broccoli

Tuna Burgers

Ingredients:

  • 1 serving of tuna
  • 1 egg
  • 2-3 tbsp of oatbran
  • Optional: 1 tbsp of paprika and chopped parsley OR 1 tsbp curry powder and chopped coriander

Directions:

  • Combine the ingredients and mix together in a bowl
  • Add to a heated frying pan and cook for 1.5-2 minutes per side on medium heat
  • Serve with a wholemeal bread or bun with romaine lettuce, tomato, red onion and avocado or on it’s own with a green salad.


Tuna Salad

Ingredients:

  • 1 serving of tuna
  • Spinach and/or Mixed lettuce Leaves
  • Roma or Cherry Tomatoes
  • Red Capsicum pepper
  • White or Red Onion
  • Avocado
  • Grated Carrots

Extra Ideas: Quinoa or Pasta or Vermicelli Noodles, Boiled Egg, Avocado, Green and/or black olives, sundried tomatoes, pumpkin, mushrooms, snowpeas, red or white cabbage, feta cheese, dressing of choice i.e. olive oil/lemon/lime/asian/Italian/Greek/French

Directions:

  • Prepare ingredients as preferred
  • Add canned tuna
  • Add dressing if desired


Source

Tuna Pizza

Ingredients:

  • Wholemeal Pita Bread
  • Italian Tomato Sauce
  • Mozerella Cheese
  • Olive oil

Topping ideas: Mushrooms, Onions, Roma or Cherry or Sundried Tomatoes, Black olives, Sweetcorn, Spinach, Zucchini, Eggplant, Jalepeno Peppers

Seasoning Ideas: Mixed Herbs (Oregano, Basil, Rosemary, Chives, Parsley etc.), Nandos Peri-Peri Sauce, Tabasco Sauce, Garlic, Black Pepper

Directions:

  • Brush bases with olive oil
  • Spread Tomato sauce on bases
  • Add cheese, toppings and seasoning
  • Cook in a preheated oven tray or in the grill for desired time – I generally cook it in a BBQ oven at 300-350C for 4-5 minutes.

Tuna Minestrone Soup

Ingredients:

  • 1 can of Minestrone Soup
  • 1 serving of Tuna
  • Optional: Pepper seasoning

Directions:

  • No culinary expertise required – just combine the two and heat in a saucepan!

Quick Snack Ideas

  • Tuna mixed with salsa and optional rice crackers
  • Tuna mixed with fat free mayonnaise, chopped pickle and diced onion
  • Tuna mixed with soy sauce, sesame oil and hoisin sauce
  • Tuna mixed with chilli sauce and coriander
  • Tuna with rice cakes

How often do you eat tuna?

  • Every day
  • A few times a week
  • Once a week
  • Once a month
  • Occasionally
  • Never
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CZCZCZ profile image

CZCZCZ 3 years ago from Oregon

Great selection of recipes, I have added a link to this hub from one of my articles concerning home made canned tuna.

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