3 recipes you can prepare with a can of tuna

Tuna is a highly nutritious and highly versatile food. Including recipes with cans of this fish in our day to day will facilitate the preparation of meals and will prevent us from taking unhealthy foods instead.

Are you looking for quick and nutritious preparations? Don”t you have enough time to cook? If your answers are yes, be sure to try the following recipes with a can of tuna. Believe it or not, these types of preserves are ideal for making simple and healthy dishes.

Although it is true that the ideal is to consume fresh products, cans can be a good option when we must get out of trouble. Best of all, the flavor of the tuna is easily combined with other ingredients, allowing you to enjoy varied and delicious meals. Take note!

Nutritional properties of tuna

Tuna is one of the most recommended varieties of blue fish to maintain a balanced diet. It not only provides significant amounts of protein, but is a significant source of polyunsaturated fatty acids; omega 3: EPA and DHA.

These healthy fats stand out for their benefits for the brain and cardiovascular health. In fact, they are attributed anti-inflammatory and anticoagulant properties that contribute to the prevention of heart disease. They are also beneficial for controlling cholesterol.

Among other things, tuna provides:

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

Now, it must be taken into account that its nutritional value may vary a little when it is processed to be canned. Despite this, it remains a nutritious food that can be enjoyed regularly in the diet. Try the following recipes.

Recipes with a can of tuna

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

This recipe can be adapted depending on the ingredients that we have, varying the vegetables with which we will accompany the tuna and tomato sauce. Not all vegetables combine well with each other, so factors such as water content, sweetness and acidity must be taken into account.

Ingredients (for 2 people)

• Whole wheat pasta (160 g)
• Fried tomato, preferably homemade, although it can be from a pot (200 g)
• 2 cans of tuna (370 g)
• 1 small carrot
• 1/2 onion
• 1/2 zucchini
• Olive oil
• Oregano and garlic powder
• Grated cheese of our choice

Preparation

• First, bring the pasta to a boil in plenty of water with a little salt.
• While the pasta is cooking, peel the vegetables you have chosen, in this case, the zucchini, onion and carrot, and cut them into strips with the help of a mandolin or a vegetable peeler.
• Next, put a little olive oil in a pan, spread it out well and when it reaches temperature add the previously cut vegetables.
• Cook over medium-low heat about 15 minutes until you notice that the vegetables are tender enough.
• Add the fried tomato to the pan and a can of raw tuna.
• Add salt, sprinkle oregano and garlic powder or a spice of your choice and let it cook over low heat for about 5 minutes, so that all the flavors are integrated.
• Finally, add grated cheese and your recipe is ready.

2. Tomatoes stuffed with tuna

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

Ingredients

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

Preparation

• First, wash and dry the tomatoes.
• With the help of a knife, cut the top of the tomato and carefully empty the inside, helping yourself with a spoon. Add a little salt and garlic powder to each and set aside.
• Cut a julienne-style onion and add it to a pan with oil and cook over medium heat until you see that it is taking color. If our canned tuna is preserved in olive oil we can take advantage of it for this step, if on the contrary it is natural or with sunflower oil, it is preferable to use olive oil to make the vegetable sauce.
• Once the onion is ready, add the inside of the tomatoes that we emptied previously and leave them on the fire for about three minutes.
• Add the walnuts and chopped olives.
• Finally add the drained and crumbled tuna cans and carefully fill the tomatoes.
• As a final touch you can sprinkle with oregano or pepper to give it a more personal flavor.
• Let it rest for a few minutes and you are ready to eat.

3. Vegetable salad with a can of tuna

The following recipe is very fast and requires little elaboration. As with the previous ones, it can be varied depending on the food that we have.

Ingredients

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

Preparation

• First rinse the legumes from the pot, drain them well and arrange them in a deep plate.
• 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 diced mozzarella and the can of sweet corn.
• Mix everything well, add vinegar, oil and salt to taste and let cool for a few minutes.
• It is ready to consume!