3 Recipes you Can Prepare with a Can of Tuna

23 October, 2020
Tuna is a highly nutritious and very versatile ingredient. Recipes with tinned cans of this fish can make meal preparation easier. Learn three of them in this article!

Are you looking for quick and nutritious meals? If so, be sure to try the following recipes with tuna. Believe it or not, this canned food is ideal for making simple and healthy dishes!

While it’s true that the best option is to consume fresh products, canned food can be a good option when we have to leave in a rush. Best of all, the taste of tuna is easily combined with other ingredients which allows you to enjoy varied and delicious meals.

Take note of these easy and healthy recipes!

The nutritional value of tuna

Tuna is one of the most recommended varieties of oily fish to maintain a balanced diet. Not only does it provide important amounts of protein, but it’s also a significant source of polyunsaturated fatty acids and omega3: EPA and DHA.

These healthy fats are known for benefitting the brain and cardiovascular health. In fact, they’re attributed to anti-inflammatory and anticoagulant properties that contribute to the prevention of heart disease. Also, they’re very good at controlling cholesterol – all the more reason to follow these recipes with tuna!

Among other things, tuna contributes:

  • Vitamins A, B, and D
  • Omega-3 fatty acids
  • Niacin
  • Calcium

However, its nutritional value may vary a little when it is processed for canning. Despite this small detail, it’s still a nutritious food that can be enjoyed regularly in the diet.

Try the following recipes to incorporate into your diet.

Recipes with tuna

1. Pasta with a can of tuna, fried tomato, and vegetables

Pasta with tuna
There’s no doubt about it: one of the best ways to use a can of tuna is to prepare an exquisite pasta.

This recipe can be adapted depending on the ingredients you have available. You can change up the vegetables that will be used as ingredients for tuna and the tomato sauce dish. However, not all vegetables go well with each other, so we must take into account factors such as water, sweetness, and acidity degree.

Ingredients (for 2 people)

  • Wholemeal pasta (5.5 ounces/160 g)
  • Fried tomato – preferably homemade, although it can be storebought (7 ounces/ 200 g)
  • 2 cans of tuna (13 ounces/ 370 g)
  • 1 small carrot
  • 1/2 onion
  • 1/2 zucchini
  • Olive oil
  • Oregano and garlic powder
  • Grated cheese of our choice

Preparation

  • First, put the pasta to boil in plenty of water with a little salt.
  • While the pasta is cooking, peel the vegetables that you’ve chosen (in this case, the zucchini, the onion, and the carrot), and cut them into strips.
  • Then, put some olive oil in a frying pan, spread it out well. When it gets warm, add the previously cut vegetables.
  • Cook over medium-low heat for about 15 minutes until you notice that the vegetables are sufficiently tender.
  • Add the fried tomato and a can of natural tuna to the frying pan.
  • Add salt, sprinkle oregano and garlic powder or some spice of your choice and let it cook over low heat for about 5 minutes so that all the flavors are integrated.
  • Lastly, add grated cheese and your dish is ready!

Read more: Learn How to Make Delicious Tuna Fillings

2. Tomatoes stuffed with tuna

It’s a very simple, colorful, and versatile recipe which can be served as an appetizer at a family dinner, or as a main dish accompanied by a vegetable puree or a salad.

Ingredients

  • 10 large tomatoes
  • Onion (5.5 ounce/ 150 g)
  • 2 cans of tuna in olive oil (13 ounces/ 370 g)
  • 10 green or black pitted olives
  • 8-10 nuts
  • Garlic powder

Preparation

  • First, wash and dry the tomatoes.
  • With a knife, cut the top of the tomato and carefully empty its contents with a spoon. Add a little salt and garlic powder to each one and set aside.
  • Cut an onion in julienne style and add it to a frying pan with oil and cook it over medium heat until you see that it’s coloring. If your canned tuna comes preserved in olive oil, you can make the most of it for this step. If, on the contrary, it’s natural or with sunflower oil, it’s best to use olive oil to make the vegetable mixture.
  • Once the onion is ready, add the inside of the tomatoes that you previously emptied and leave them on the fire for about three minutes.
  • Mix in the nuts and the chopped olives.
  • Now it’s time to introduce the drained and mixed cans of tuna and carefully stuff the tomatoes.
  • As a final touch, you can sprinkle with oregano or pepper to give it a more personal taste.
  • Let it rest for a few minutes and it is ready to eat.

Read more: Tuna Stuffed Tomatoes: A Light and Delicious Recipe

3. Vegetable salad recipe with tuna

Woman eating tuna salad
With a simple scan of tuna, you can make a delicious dish with vegetables. It’s a quick and nutritious recipe for your lunches or dinners!

The following recipe with tuna is very quick and hardly requires any elaboration. As with the previous ones, it can change depending on the food we have available.

Ingredients

  • 1 jar of cooked vegetables of your choice (7 ounces/200 g)
  • 2 cans of tuna (13 ounces/370 g)
  • 1 small carrot
  • 1 can of sweet corn
  • 12 black olives
  • Mozzarella cheese (4 ounces/100 g)

Preparation

  • First, rinse the canned vegetables, drain them well and place them in a deep dish.
  • Open the can of tuna and add it to the plate.
  • Wash and peel the carrot and make small strips with the help of a vegetable peeler.
  • Cut the olives and add them to the mixture.
  • Add the mozzarella cut into small cubes and the can of sweet corn.
  • Mix everything well, add vinegar, oil, and salt to taste, and let it cool down for a few minutes.
  • Enjoy!

Have you tried these recipes with a can of tuna? Try one of these options and save time while continuing to eat healthily!

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  • Jain, A. P., Aggarwal, K. K., & Zhang, P. Y. (2015). Omega-3 fatty acids and cardiovascular disease. European Review for Medical and Pharmacological Sciences19(3), 441–445.
  • Harris, W. S. (2004). Omega-3 fatty acids. In Encyclopedia of Dietary Supplements (pp. 493–504). CRC Press. https://doi.org/10.1081/E-EDS-120022075