Are you looking to elevate your meals with a simple, yet versatile ingredient? Look no further than tuna. Offering not only convenience, but also a magnitude of nutritional benefits, tuna is a game-changer for every occasion and the best staple to keep in your pantry.
Tuna boasts exceptional nutritional value, providing ample amounts of high-quality proteins, fat-soluble vitamins, minerals, and essential elements crucial for optimal bodily function. Additionally, it offers these benefits while maintaining a low-fat content.
Tuna provides the body with a great source of complete protein, containing amino acids that the body is unable to produce itself. The high protein content will help you to feel fuller for longer, whilst helping to grow muscles, and maintain healthy skin, bones, and cartilage. With ~26g protein per 100g serve, tuna will help contribute to a great portion of daily protein intake.
Tuna is rich in omega-3 fatty acids, such as DHA and EPA, which provide a magnitude of health benefits, such as lowering blood pressure, reducing joint inflammation, and helping reduce the risk of heart disease and stroke.
Tuna includes an array of vitamins and minerals, including vitamin D, vitamin B12, iron, phosphorus, selenium, and potassium. Tuna is one of the few foods that naturally contain vitamin D, essential for bone and immune health. Vitamin B12 helps the body form red blood cells, helps prevent osteoporosis, may reduce the risk of macular degeneration, and helps to improve mood and symptoms of depression. Approximately one tin of tuna equals the recommended daily amount of vitamin B12 for adults.
Studies have shown that fish consumption provides protection against cardiovascular, neurological, metabolic, and immune diseases, as well as body weight regulation.
The benefits of incorporating tuna into your diet are undeniable. From its exceptional nutritional profile to its versatility in culinary applications, it is a powerhouse ingredient that can enhance both the taste and value of your recipes. Keep following along to discover 3 great ways to include tuna in your next meal.
Tuna Pasta Bake
Serves: 6
Prep: 5 mins
Cook: 35 mins
Ingredients:
- 600g pasta of choice
- 2x 185g tins of tuna in Springwater
- 1 brown onion, diced
- 1 tsp minced garlic
- 1 tin carnation light evaporated milk
- 330g can corn, drained
- 60g cheddar cheese, grated
- 30g breadcrumbs
- Salt and pepper to taste
Method:
- Preheat oven to 180°C
- Boil pasta according to packet instructions, drain and return to pan once cooked
- Heat a saucepan over medium heat with a dash of olive oil. Add diced onion and garlic to the pan and sauté until aromatic
- Add corn and drained tuna, sauté on low heat until heated through
- Combine pasta with corn/tuna mixture
- Add in 50g cheese and carnation milk and stir to combine everything together. Add salt and pepper to taste
- Transfer into baking dish and top with the remaining cheese and breadcrumbs
- Back for 10-15 minutes until the cheese on top is golden
This tuna pasta bake also pairs well with any leftover vegetables in the fridge, e.g., frozen mixed vegetables, broccoli, peas etc.
Tuna Rice Salad
Serves: 1
Prep: 10 mins
Ingredients:
- 1 serve microwave rice, cooked
- 95g tin tuna in Springwater or oil
- 1 tsp soy sauce
- 1 tsp oyster sauce
- 1 baby cucumber, sliced
- ½ avocado, sliced
- ½ tomato, diced
- 20g feta, crumbled
- 1 tsp sesame seeds
- Salt and pepper to taste
Method:
- Heat rice according to packet instructions
- Add soy and oyster sauce onto rice and mix to combine. Transfer to serving bowl.
- Top rice with tuna, chopped tomato, avocado, cucumber and feta
- Add salt and pepper to taste
- Sprinkle with sesame seeds on top
Tuna and Corn Balls
Makes: 15 balls
Prep: 30 mins
Cook: 30 mins
Ingredients:
- 500g potatoes, peeled, chopped
- 185g can tuna in Springwater, drained
- 125g can corn kernels, drained
- 25g cheddar cheese
- 2 tbs chives
- 50g plain flour
- 2 eggs
- 1 cup breadcrumbs
- Salt and pepper to taste
Method:
- Cut potatoes into quarters and boil for 20 minutes or until tender enough to mash. Drain potatoes and transfer to a separate bowl to cool
- Mash the potatoes until there are no lumps
- Add tuna, corn, cheese, chives, salt, and pepper, and mix until well combined
- Spoon out the mixture using a tablespoon and roll into balls
- Place flour, eggs, and breadcrumbs into separate shallow bowls. Roll each ball into the flour, dip in the egg, and then into the breadcrumb mixture until well coated. Place balls on a tray lined with baking paper.
- Shallow fry the balls in a frying pan until golden brown. Alternatively, place in the oven or air fryer until golden brown.
The Tuna and Corn Balls can be stored in the freezer before cooking, then defrosted and cooked when ready to eat.