Healthy and convenient, this fish is your ideal protein-in-a-pinch. So take it beyond that basic tuna salad with these easy ideas.
Take it beyond your basic tuna salad with these easy ideas.
Don’t eat just another tired tuna salad sandwich. This time, add a can of chickpeas for a savory upgrade—and some extra protein. Simply mash the tuna and chickpeas, then add lemon juice, olive oil, salt and pepper. And if you’ve got onions and red pepper? Great. Chop them up and add them in, too. Serve your Tuna Salad 2.0 over leafy greens, or put it between whole-grain bread for a satisfying sandwich. (And if you’ve got to have the traditional kind? Go for it. But slash the fat by using Greek yogurt instead of mayo.)
Don’t just eat the tuna from the can, guys. Step it up by throwing it on top of an easy, nutrient-packed base made of fresh spinach, hard-boiled eggs, black olives, cherry tomatoes, ground pepper, and de-thawed frozen green beans. Use store-bought vinaigrette dressing, or whip up an easy homemade version by mixing the following ingredients: 2 tbsp. red wine vinegar; ¼ cup olive oil; a pinch of salt, black pepper, parsley and basil; ¼ tsp. dry mustard; and ½ clove of garlic, minced.
Chopped tomatoes, chilies, and cilantro, along with a squeeze or two of lime juice and a drizzle of olive oil, can transform a can of tuna into a bold and spicy taco filling that has hardly any fat. Just heat tuna, mix it with the other ingredients, and fold it into a hard shell or soft corn tortilla for a lean Mexican dish. (Get creative—you can even add beans, corn, or avocado to switch it up.)
What, you never thought to throw some tuna into your stir-fry? Then now is the time. Simply toss a can of chunky tuna into a wok or pan with some soy sauce, powdered ginger, sriracha sauce (if you like a little kick), frozen vegetables, and white pepper. Sautee all ingredients together, then serve over arugula or brown rice.
Both easy and impressive describe this dish. First, combine the following ingredients in a bowl: zest of 1 lemon; 2 tbsp. fresh rosemary (leaves stripped from stem); 1 tsp. parsley; 3 cloves garlic, chopped; 1 pinch salt; and 1 pinch pepper. Next, drizzle tuna steaks with 2 tbsp. olive oil and coat with the mixture. Let stand for 10 minutes, then grill for four to six minutes on each side, depending on how pink you prefer the center. Done and done. (You can also try our recipes for Grilled Tuna With Butternut Squash and Grilled Ginger Tuna.)
Skip the beef burgers for once and try grilling up some tuna patties instead. To you’re your mixture, combine 1 tbsp. sesame oil; 1 lightly beaten egg; ¼ tsp. crushed red pepper flakes; and ¼ cup finely diced red bell pepper. Fold in1 lb. of finely diced fresh tuna and ½ cup panko breadcrumbs (they’ll hold everything together), then form into patties. Grill for three minutes on each side for burgers that are brown on the outside and medium-rare in the middle.
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Protein Power: 6 Easy Recipes With Tuna