3 Recipes To Make With A Can Of Tuna

Tuna is a highly nutritious and versatile food. Using cans of tuna as part of a daily diet will make meal preparation easier and avoid eating unhealthy foods instead.

Are you looking for quick and nutritious recipes? Don’t have enough time to cook? Do not wait any longer to try the following recipes with a can of tuna. Believe it or not, this type of can is ideal for making simple and healthy dishes.

Of course, it’s always best to eat fresh produce, but cans of tuna can be a great option when we need to hurry. Best of all, tuna is a fish that pairs easily with other ingredients. This allows you to vary the recipes and the pleasure. Take note!

Nutritional properties of tuna

Tuna is one of the most recommended varieties of blue fish for maintaining a balanced diet. Not only does it provide significant amounts of protein, but it is also  a significant source of polyunsaturated fatty acids, omega 3 EPA and DHA.

These healthy fats are distinguished by their benefits for the brain and cardiovascular health. Indeed,  they are attributed anti-inflammatory and anticoagulant properties  that help prevent heart disease. They are also beneficial in controlling cholesterol.

Among many other nutrients, tuna provides:

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

However, it is important to note that its nutritional value may vary slightly when canned. Despite everything,  it remains a nutritious food which can be present regularly in the daily diet. Try the following recipes.

Recipes with a tin of tuna

1. Pasta with tuna, tomato and vegetables

This recipe can be perfectly adapted according to the ingredients we have available, varying the vegetables with which we accompany the tuna and tomato sauce. Indeed, not all vegetables go well together. So you have to take into account certain factors like their water content, acidity and sugar content.

Ingredients (for 2 people):

• Wholemeal pasta (160 grams)
• Tomato sauce, preferably homemade, or in a box (200 grams)
• 2 cans of tuna in brine (370 grams)
• 1 small carrot
• 1/2 onion
• 1/2 zucchini
• Olive oil
• Oregano and garlic or powder
• Grated cheese (the one of our choice)

Preparation:

• First, cook the pasta in enough water with a little salt.
• While they cook, peel the vegetables you have chosen. In this case, zucchini, onion and carrot. Then, cut them into strips using a mandolin or a vegetable peeler.
• Then, pour a little olive oil in a pan, and when it is hot, add the previously cut vegetables.
• Cook over low heat for about 15 minutes until the vegetables are tender.
• Then add the tomato sauce to the pan and a tin of drained tuna.
• Then season with salt, oregano and garlic powder or a spice of your choice and cook over low heat for another 5 minutes. Time for the flavors to blend.
• Finally, add grated cheese and enjoy!

2. Tomatoes stuffed with tuna

Here is a very simple, colorful and versatile recipe that  can be used as an appetizer during a family dinner. Or as a main course with mashed vegetables or a salad.

Ingredients:

• 10 large tomatoes
• Onion (150 grams)
• 2 cans of tuna in olive oil (370 grams)
• 10 pitted green or black olives
• 8-10 nuts
• Garlic powder

Preparation:

• First, wash and dry the tomatoes.
• Then, with the help of a knife, cut off the top of the tomato and carefully empty the inside with a spoon. Add a little salt and garlic powder and set aside.
• Then cut an onion into julienne and fry it in a pan with a little oil until it browns lightly.
• Once it is ready, add the pulp of the tomatoes previously removed and simmer for a few minutes.
• Then add the walnuts and pitted olives.
• Finally, pour in the drained and crumbled tuna cans. Then gently fill each tomato.
• As a final touch, you can sprinkle with oregano or pepper to enhance the taste.
• Finally, let stand a few minutes and enjoy!

3. Vegetable salad with a can of tuna

The following recipe is very quick and requires little preparation. Like the previous ones,  it can vary depending on the foods we have and seasonal vegetables.

Ingredients:

• 1 can of cooked vegetables of your choice (200 grams)
• 2 cans of tuna (370 grams)
• 1 small carrot
• 1 can of sweet corn
• 12 black olives
• Mozzarella cheese (100 grams)

Preparation:

• Drain the canned vegetables first, then arrange them in a deep dish.
• Then open the can of tuna and add it to the dish.
• Wash and peel the carrot then make small slices using a peeler.
• Then cut the olives and add them to the mixture.
• Stir in the diced mozzarella and sweet corn.
• Mix everything, add vinegar, olive oil and let stand for a few minutes.
• It’s ready to eat!

Thanks to these three recipes with a can of tuna, you save time while eating healthy!