I like tuna for a quick easy lunch meal. Yet you can make several great meals on different occasions.
The classic tuna sandwich will never go out of style, but you can kick up canned tuna with more than just slices of bread and a dollop of mayo.
Here are some easy-to-make ideas that can transform eating simple canned tuna (and salmon) into a new, improved and healthy experience.
Canned tuna or fish is an often used commodity in my house, so we always have plenty on hand. And when a can run for less than $3 a pop, they’re a thrifty protein choice. Here are some ways I’ve used the canned stuff successfully:
Mediterranean Tuna Veggie Sandwich
- 1 can 170 g Clover Leaf Flaked White Tuna, drained 1 small carrot, grated
- 1 small zucchini finely chopped
- 1 green onion chopped
- 3 tbsp 45 mL light mayonnaise
- 2 tbsp 30 mL low-fat plain yogurt 1 tbsp (15 mL) vinegar
- 1 ⁄4 tsp 1 mL dried oregano leaves 1⁄4 tsp (1 mL) each salt and pepper 8 slices whole wheat bread Tomato slices
Combine tuna, carrot, zucchini, green onion, mayonnaise, yogurt, vinegar, oregano, salt, and pepper; mix well. (May be refrigerated at this point; prepare sandwiches at the serving time.)
Divide and spread evenly over 4 slices bread. Top with tomato slices and romaine and second slice of bread. Makes 4 servings.
Nutritional Information per serving: Calories 250, Fat 7g, Sodium 670mg, Carbohydrate 30g, Fibre 3g, Protein 18g.
The brand I tend to purchase the most. Chicken of the Sea has the below information on their website
This is pretty much the standard for canned tuna.
More tuna Recipes
Tuna and Potato Galette
- 1 can 170 g Clover Leaf Flaked White Tuna, drained
- 1 medium potato peeled, shredded (1/2 cup/125 mL) 1 clove garlic, minced
- 1 green onion chopped
- 3 tbsp 45 mL light cream
- 1 ⁄4 tsp 1 mL dried Italian seasoning
- 1/8 tsp 0.5 mL each salt and pepper
- 1 9- inch 23 cm frozen deep dish pie shell, thawed according to package directions
- 2 tbsp 30 mL grated Parmesan cheese
- Chopped fresh parsley
In a medium bowl, combine tuna, potato, garlic, green onion, cream, Italian seasoning, salt, and pepper; set aside.
Remove pie shell from foil pan and place on baking sheet; flatten. Spoon potato/tuna mixture evenly into center of pastry, leaving a 1 1⁄2 -inch (3 cm) border. Fold dough border over the filling, pleating edges and pressing them together to keep filling in place. Sprinkle with Parmesan cheese.
Bake at 400°F (200°C) about 25 minutes or until pastry is golden brown and potatoes are tender. Remove from oven and sprinkle with parsley.
Serve warm cut into small wedges. Makes 12 appetizers.
Nutritional Information per serving: Calories 140, Fat 8g, Sodium 190mg, Carbohydrate 11g, Fibre 0g, Protein 5g
- 1 can 170 g Clover Leaf Flaked White Tuna, drained 1 medium tomato, diced
- 1 clove garlic minced
- 1 ⁄4 cup 50 mL zesty light Italian dressing, divided
- 2 tbsp 30 mL chopped fresh parsley 1 tbsp (15 mL) chopped fresh basil 16 mini pita bread (6 oz/170 g pkg)
In a small bowl, combine tuna, tomato, garlic, 2 tbsp (30 mL) Italian dressing, parsley, and basil; cover and refrigerate about 30 minutes to allow flavors to blend.
Meanwhile, lightly press any puffiness from pitas; place on baking sheet and lightly toast tops under the broiler. Brush with remaining Italian dressing.
Divide tuna mixture among pitas. Broil until heated through and edges of pitas are light golden brown, about 2 minutes. Serve immediately. Makes 16 appetizers.
Nutritional Information per serving: Calories 45, Fat 0.5g, Sodium 150mg, Carbohydrate 7g Fibre 1g, Protein 4g. Hint: To prepare Shrimp Bruschetta, substitute 1 can Clover Leaf Small Shrimp for the tuna
Ways to Use Canned Tuna
Combine canned tuna with avocados, berries, apples, and mango chunks in a food processor to make a tangy, creamy spread.
Combine flaked tuna with hard-boiled eggs and hummus for a protein-packed sandwich filling or salad topping.
Mix canned tuna with chili powder, lime juice, and olive oil. Spread over a whole wheat tortilla, and add Greek yogurt, salsa, black beans, and the sprinkling of cheese.
Mix canned tuna with artichoke hearts, kalamata olives, chopped canned hearts of palm, lemon juice, and cilantro. Roll in a large leaf of lettuce, drizzle with balsamic vinegar and sprinkle with feta cheese.
Add canned tuna, diced plum tomatoes, sliced scallions, diced parsley, and olive oil to cooked bulgar. Toss and serve over greens.
Toss canned tuna, roasted red peppers, chopped red onions, fresh basil, garlic and tomatoes with whole wheat pasta to make a filling, tasty dinner.
Combine cooked barley, tuna, and a sprinkling of cheese and microwave until heated through. Add milk to reach desired consistency.
Flake tuna, mix with olive oil, lemon juice, and parsley, and cover a whole grain English muffin or roll. Sprinkle with mozzarella cheese and broil until the cheese melts.
Saute an onion, 2 stalks of celery, and a diced red pepper in olive oil.
Add a can of tuna and a can of drained, rinsed cannellini beans and cook for several minutes until heated through.
Spoon an even layer of tomato sauce over whole wheat pizza dough.
Add a can of flaked tuna, capers, olives, oregano, basil and olives, and bake until golden brown.
Add canned tuna to boiled potatoes and mix with diced celery, lemon juice, wine, and olive oil. Add Dijon mustard to taste.
Combine tuna, beans, scallions, cherry tomatoes, olive oil, and lemon juice and serve over arugula.
How is StarKist canned tuna made?
From the initial catch until the finished product is shipped, StarKist Tuna undergoes rigid quality controls. At each step of the process, we take every care to provide the quality consumers have come to expect from StarKist.
The tuna are frozen while aboard the fishing vessel. Once the boat reaches the dock, the frozen tuna are unloaded and continuously monitored. Next the fish are thawed and cleaned. Each fish is individually checked, and any fish not meeting our standards are removed.
After the initial inspections, the fish are pre-cooked or steamed in large wire baskets and allowed to cool. Both the cooking and cooling processes are carefully timed according to the size and the type of fish. Next each fish is carefully hand-cleaned and inspected once again. The tender loins are cut into fillets and then conveyed to the filling machines that prepare solid-pack tuna, or to the “chopper” used to prepare chunk-style tuna.
Depending on the style, precise amounts of fine grain salt, vegetable broth and water or pure vegetable oil may be added. The filled cans are then vacuum-sealed and cooked (retorted) for a precise amount of time. We do not use all parts of the tuna in our canned product; only the light and white color portion of the body muscle and tissue are canned; the offal, heads, tails, bones, skin, and fins are put into our reduction plant to produce fish meal and oil.
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Originally published at writersthatinspire.com on October 26, 2018.
Tuna is an excellent source of protein and much lower in fat, saturated fat and cholesterol than many other protein choices. Tuna also has essential vitamins and minerals such as Niacin, Vitamin B12, and Selenium. The majority of fat in tuna comes from Omega-3 fatty acids that are important in reducing the risk of heart disease. The American Heart Association recommends that Americans eat 2 servings of fatty fish, like tuna, a week. Many studies have found that people who eat fish 2 or more times a week have lower rates of heart disease.
Tuna is a quick, easy protein choice that works for lunch or dinner — eat it right out of the pouch or can, put it on crackers, a salad or sandwich, and it works perfectly in pasta and rice dishes.
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