7 Quick and healthy tuna recipes

The healthy benefits of tuna are numerous and include a tasty way to lower blood pressure and prevent heart disease. An excellent source of omega 3 fatty acids, protein and other essential nutrients, tuna provides the foundation for a variety of meals. While tuna salad and mom’s famous tuna casserole may be the first that come to mind when thinking of recipes, tuna is endless in possibilities.

From fabulous melts to classic casseroles, check out this sampling of quick, easy to make tuna recipes to add to your healthy recipe collection.

Italiano Tuna Melts

Ingredients

• 1 teaspoon anchovy paste
• 1/4 cup extra-virgin olive oil
• 1/2 minced small red onion
• 2 ribs minced celery
• 12 ounces canned or jarred tuna, drained and flaked
• 1 juiced lemon
• Fresh ground black pepper
• 2 tablespoons softened butter
• 4 top-split whole-wheat rolls
• 8 ounces provolone cheese, thinly sliced or shredded

Directions

1. Preheat the broiler.
2. In a large bowl, combine the anchovy paste with extra-virgin olive oil. Add the onions, celery, tuna, lemon juice and pepper, to taste, and toss to combine.
3. Lightly butter each side of the rolls, and toast on each side under the broiler. Fill the rolls with the tuna salad and top with cheese. Arrange on a sheet pan and broil until the cheese melts. Transfer to serving plates and serve.

Easy Avocado Tuna Sandwich

Ingredients

• 2 ripe avocados, peeled, pitted and coarsely mashed
• 2 tablespoons fresh squeezed lime juice or lemon juice
• 1/4 cup roasted red pepper strips, fresh or jarred
• 2 tablespoons chopped fresh parsley
• 1/2 teaspoon garlic salt
• 1/4 teaspoon black pepper
• 1 (5-oz.) drained can tuna
• 8 slices hearty multi-grain bread
• 8 slices tomato slices
• 8 slices red onions

Directions

1. In medium bowl, combine avocado, lime juice, red pepper strips, parsley, garlic salt and pepper.
2. Gently flake and fold in tuna.
3. Fill each sandwich with 2 slices tomato , 1/4 avocado filling and 2 slices red onion.
4. Serve immediately.

Multi-Grain Tuna Casserole

Ingredients

• 12 ounces multi-grain penne pasta
• 2 cups frozen green peas, thawed
• 2 (10 3/4-ounce) cans of reduced-fat, reduced-sodium cream of mushroom soup, undiluted
• 1/2 cup fat-free milk
• 12 ounces tuna, packed in water, drained and flaked
• 3 slices whole wheat bread
• 1 tablespoon light butter
• Cooking spray

Directions

1. Preheat oven to 350 degrees.
2. Lightly coat a 9×13 baking dish with cooking spray.
3. Cook penne according to package directions. Drain and rinse cooked pasta with cool water.
4. In a large bowl, combine penne, peas, soup, milk and tuna. Transfer pasta mixture into the baking dish.
5. Tear the bread into several pieces chop into fine crumbs.
6. In a small bowl, combine the breadcrumbs and light butter. Sprinkle the breadcrumb mixture evenly over the casserole.
7. Bake uncovered at 350 degrees for about 30 minutes, or until bubbly.

Chinese Albacore & Nut Salad

Ingredients

• 1 cup julienne cut carrots
• 1 cup sliced celery
• 1 cup sliced cucumbers (cut in half)
• 1 1/2 cups seasoned rice vinegar, divided
• 2 tablespoons soy sauce
• 2 tablespoons sesame seed oil
• 1/2 tablespoon minced fresh garlic
• 2 (5-oz.) drained cans solid white albacore tuna in spring water
• 1/2 tablespoon walnuts or toasted slivered almonds
• 2 (3-oz.) packages ramen noodles, cooked and cooled
• 1 small head Chinese cabbage, washed and shredded
• 2 green onions, thinly sliced
• 1/8 teaspoon crushed red pepper flakes
• Toasted sesame seeds (garnish)

Directions

1. Toss together carrots, celery, cucumbers, 1 cup rice vinegar, soy sauce, sesame oil and garlic.
2. Gently flake and fold in tuna and walnuts or almonds; set aside.
3. Toss noodles with remaining seasoned rice vinegar, half of the green onions and crushed red pepper flakes.
4. Evenly divide noodles onto plates, top with shredded cabbage.
5. Spoon tuna salad mixture over cabbage and garnish with green onions sesame seeds.

Tuna in a Pita

Ingredients

• 1 can of tuna
• 1 hardboiled egg
• 1/4 diced celery
• 1 tablespoon minced onion
• 1/2 teaspoon Dijon mustard
• 2 tablespoons mayonnaise
• 1 cup ripped romaine lettuce
• 1/2 cup sliced or diced tomatoes
• 1/2 cup unsweetened diced pineapple (optional)
• Pita bread cut in half to create pockets

Directions

1. Drain tuna and flake in a bowl.
2. Chop the boiled egg and gently fold into the tuna with the celery and onion.
3. Stuff each half of the pita pockets with lettuce and tomatoes; stuff the tuna mixture in behind the lettuce and tomatoes.
4. Serve with carrots, chips and salsa.

Spinach Tuna Salad

Ingredients

• 12 cups pre-washed fresh trimmed spinach
• 2 6 oz. cans drained tuna
• 1 cup medium onions, thinly sliced into wedges or rings
• 1 cup crumbled blue cheese
• 1/4 to 1/2 cup candied pecans or almonds
• Your favorite balsamic vinaigrette or other cream based dressing

Directions

1. Place 3 cups fresh spinach on plate.
2. Gently flake 1/2 cup tuna over spinach and top with 1/4 cup each of onions and crumbled blue cheese.
3. Sprinkle salad with 1 to 2 tablespoons candied pecans or almonds and serve with your favorite dressing.

Yummy Tuna Burgers

Ingredients

• 3 (6-ounce) cans light tuna in water, drained
• 1/3 cup light mayonnaise
• 3 tablespoons seasoned dry bread crumbs
• 2 tablespoons chopped fresh parsley leaves
• 1 teaspoon Dijon mustard
• 1 teaspoon hot sauce
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 tablespoon olive oil
• 4 hamburger buns or Kaiser rolls
• 1 beefsteak tomato, sliced
• 1/4 cup thinly sliced sweet pickles (such as gherkins)

Directions

1. In a large bowl, combine the tuna, mayonnaise, bread crumbs, parsley, mustard, hot sauce, salt, and pepper.
2. Mix well and shape the mixture into four equal patties, each about 1-inch thick.
3. Heat the oil in a large skillet over medium heat. Cook tuna patties until golden brown and heated through, 3 to 5 minutes per side.
4. Serve the burgers on buns with sliced tomato and pickles.

Tasty canned tuna recipes to suit your taste and compliment your health.

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