3 Recipes You Can Prepare With Canned Tuna

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

The nutritional value of tuna

Tuna is one of the most recommended types of fatty fish to maintain a balanced diet. Not only does it provide significant amounts of protein, but it is also an important source of polyunsaturated fatty acids and omega 3: EPA and DHA.

The healthy fats are known to benefit the brain and cardiovascular health. They have anti-inflammatory and anticoagulant properties that contribute to the prevention of heart disease. They are also very good at controlling cholesterol, all the more reason to make these canned tuna recipes!

Tuna supplies include:

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

However, the nutritional value may vary slightly when processed for canning. Despite this minor detail, it is still nutritious food that you can enjoy regularly in your diet. Try incorporating the following recipes into your diet.

Canned tuna recipes

1. Pasta with canned tuna, baked tomato and vegetables

This recipe can be modified depending on the ingredients available to you. You can swap out the vegetables used as ingredients in this tuna and tomato sauce recipe. Not all vegetables go well together, though, so we need to consider factors like water content, sweetness, and acidity.

Ingredients (for 2 people)

• whole wheat pasta (160 gr.)
• baked tomato, preferably homemade, although it can also be bought in the store (200 gr.)
• 2 cans of tuna (370 gr.)
• 1 small carrot
• ½ onion
• ½ zucchini
• olive oil
• oregano and garlic powder
• grated cheese of your choice

Preparation

• First bring the pasta to the boil in plenty of water with a little salt.
• While you’re cooking the pasta, peel the vegetables you’ve chosen (in this case the zucchini, onion, and carrot) and cut them into strips.
• Then put some olive oil in a frying pan. Spread it well over the pan.
• When hot, add the chopped vegetables.
• Cook over medium heat for about 15 minutes until you notice the vegetables are tender enough.
• Add the fried tomato and a can of tuna to the vegetables.

• Then add salt and pepper and oregano and garlic powder or other herbs of your choice.
• Then let it cook on low heat for about 5 minutes so that all the flavors are integrated.
• Finally, add grated cheese and your dish is ready!

2. Tomatoes stuffed with tuna

It is a very simple, colorful and versatile recipe that can be served as an aperitif at a family dinner, or as a main course accompanied by a vegetable puree or a salad.

Ingredients

• 10 large tomatoes
• onion (150 gr.)
• 2 cans of tuna in olive oil (370 gr.)
• 10 green or black pitted olives
• 8-10 nuts
• garlic powder

Preparation

• First wash the tomatoes and dry them.

• Then cut the top of the tomato with a knife and carefully empty the contents with a spoon. Add a little salt and garlic powder to each tomato and set them aside.
• Cut an onion julienne style and put it in a frying pan with oil. Fry this on medium heat until you see the onion color. If your tuna is canned with olive oil, you can use the oil in this step. If, on the other hand, the tuna is natural or with sunflower oil, it is better to use olive oil to make the vegetable mixture.
• Once the onion is ready, add the insides of the tomatoes you emptied earlier and let it simmer for about three minutes.
• Now mix in the nuts and the chopped olives.

• Now it is time to stir in the drained tuna and carefully fill the tomatoes with this mixture.
• As a finishing touch, sprinkle with oregano or pepper to add your personal taste.
• Let it sit for a few minutes and then it is ready to eat.

3. Recipe of vegetable salad with tuna

The following canned tuna recipe is very quick and not a lot of work. As with the previous recipe, you can adapt it depending on the foods at our disposal.

Ingredients

• 1 jar or can of cooked vegetables of your choice (200 gr.)
• 2 cans of tuna (370 gr.)
• 1 small carrot
• 1 can of corn
• 12 black olives
• mozzarella (100 gr.)

Preparation

• First rinse the canned vegetables, drain well and place in a deep bowl.
• Open the can of tuna and add it.
• Wash and peel the carrot and make small strips using a vegetable peeler.
• Cut the olives into pieces and add them to the mixture.
• Then add the mozzarella cut into small cubes and the can of corn.
• Then mix everything well, add vinegar, oil and salt to taste and let it sit for a few minutes.
• Enjoy it!

Have you ever tried these canned tuna recipes? Try one of these options and save time while continuing to eat healthy!