Read these 8 Tuna Tips tips to make your life smarter, better, faster and wiser. Each tip is approved by our Editors and created by expert writers so great we call them Gurus. LifeTips is the place to go when you need to know about Seafood tips and hundreds of other topics.
Here is a surprise twist on a traditional recipe that is bound to please any tuna lover. It is low in fat and tasty to beat....
Tuna Bean Salad serves 6-8
1-14 oz canned chickpeas
1-14 oz canned cannellini
1-14 oz canned red beans
1-14 oz canned black beans
6 T French dressing
1 large garlic clove, peeled and minced
4 celery stalks, trimmed and sliced
1 medium red onion, peeled and chopped
salt and pepper to taste
1-14 oz can tuna, chunk light variety in water
3 hard boiled eggs, shelled, cooled, quartered
Drain all beans in a colander. Rinse under cold running water.
Line a baking sheet with a double layer of paper towels.
Spread the beans onto the paper towels.
Shake try until beans are no longer wet.
Pour dressing into a large bowl, add beans, garlic, celery, onion, tuna, and salt and pepper. Toss well.
Cover and chill for four hours.
Taste to adjust seasonings.
Garnish with eggs prior to serving.
For a delightful, scrumptious, and nutritiously light meal make a complete salad out of this tuna recipe. All you need to do is break apart some lettuce and place it onto a serving dish. Then, scoop out the Tuna Bean Salad onto it. You can sprinkle with some more French dressing, if desired. Serve with sourdough bread slices for a main meal.
This recipe will have you enjoying some hot tuna for a change. Plus, it is easy to make, quick, and oh so tasty.
Hot Tuna Melt serves 1
2 slices wholegrain sourdough bread
½ can tuna fish, chunk light variety in water
2 t mustard
1 t Italian seasoning
1-2 ounces cheddar cheese, sliced or grated – adjust amount to taste.
Lightly spritz a skillet with oil. Heat over medium heat. Butter both sides of the bread.
In mixing bowl, combine tuna, seasoning, and cheese.
Place one slice of bread, buttered side down in skillet.
Place tuna mixture onto the bread in skillet.
Place other piece of bread buttered side up on top.
Cook over medium heat until bread starts to lightly brown.
Flip over with spatula and cook on other side.
You may want to press down on sandwich to tighten the sandwich's seal.
Cut in half. Serve warm.
Serve your tuna melt with a dill pickle. It also goes well with french fries, if desired. For a low calorie accompaniment, serve a mixed greens salad with vinaigrette. You can use whatever type of bread you prefer in this hot tuna melt recipe. We recommend wholegrain sourdough simply because it adds an extra twangy delight to the taste buds.
1 pound fresh tuna fillet, skinned and
cut into 4 portions
2 T soy sauce, low sodium
1 t brown sugar
1 t honey
¼ t dry ground ginger
¼ t dry ground mustard
Preheat grill. Lightly spritz with oil
if using indoor variety.
Combine all ingredients except for tuna
in small bowl.
Brush mixture onto tuna fillet
Place tuna onto grill.
Cook until it easily flakes with fork.
Remove from grill and serve.
Serve this dish over a bed of cooked
lentils for an even higher protein content.
Or, it goes just as well over some
cooked Soba noodles that have been seasoned with miso and herbs.
The Soba noodles will help to complete
the Asian feel to the grilled tuna recipe above.
If you do not eat this immediately
after grilling, let cool. Then, place it into a resealable plastic
bag and put into refrigerator. Do not let keep in refrigerator more
than three days.
This Grilled tuna recipe can be used to
make a tempting tuna salad. Simply flake apart the grilled tuna
portions and place over a bed of mixed greens (or iceberg lettuce).
Drizzle some low fat salad dressing on top and enjoy. Try this with
some cranberry vinaigrette. Ooohh
Everyone loves a pot pie. Here is a tasty and easy-to-prepare recipe for anyone. After seeing how good it is, you will be putting in your favorite tuna recipes file.
1 14-ounce can tuna, chunk light variety
1 pound fresh tuna fillet, cooked and flaked
1 can mushroom soup
2 pie crusts, found in the chilled section of your grocery store
1 small onion, chopped
1 egg, beaten
1 large carrot, peeled and cubed
1 large potato, peeled and cubed
1 cup mushrooms, cleaned and chopped
1 cup fresh broccoli, chopped
1 can evaporated milk, not sweetened
1 cup pureed tofu
1 t garlic powder or 1 garlic clove, minced
1 t Italian seasoning
1 t basil, dried
Preheat oven to 350. Prepare 9” pie pan by placing one pie crust in it. Bring crust up to end of sides.
Combine all remaining ingredients in a large mixing bowl.
Pour tuna mixture into pie pan.
Place other pie crust onto top.
Pinch edges to seal.
Place cuts into top of crust for air to escape.
Bake in oven for 45 minutes, until crust is brown and filling is bubbling.
This tuna casserole (yes, tuna pot pies can be considered a casserole) goes great with a fresh greens salad. Store leftovers in an airtight container in refrigerator. Or, cover remaining pot pie with foil and store in refrigerator.
This tuna noodle casserole goes over really well at potluck gatherings. And, it makes for a quick and easy main course. It can be prepared in an hour. Since it is a baked dish, purists will call this a tuna bake casserole. Either way, it is a filling and nutritious delight.
1-1/2 c sour cream
½ c mayonnaise
½ c milk
¼ c Parmesan cheese, grated
1 t Dijon mustard
¼ t salt
¼ t pepper
1 garlic clove, minced
or 1 t garlic powder
4 c cooked pasta shells, small variety
2 c fresh broccoli, cut into florets
½ c onion, chopped
½ c mushrooms, sliced
½ c red pepper, chopped
1 12 ounce can tuna, chunk light variety in water
Preheat oven to 350.
Lightly spritz a glass 2-quart baking dish with oil.
Drain tuna. Set aside.
In large bowl, prepare sauce by combing first 7 ingredients.
Stir until smooth.
Add pasta, broccoli, onion, mushrooms, and red pepper.
Stir until evenly distributed.
Add tuna and stir to distribute throughout.
Place tuna mixture into glass dish.
Cover with foil.
Bake for 40 minutes until bubbly.
You can substitute low fat sour cream, mayonnaise, and milk for the current ingredients and not have any negative effects. To make a complete meal centered around this tuna noodle casserole, have a side of salad greens. Fresh fruit for dessert will help lighten the load.
This recipe is an all-time favorite of
many families. It is so simple even a child can prepare it, or an
adult who is culinarily challenged.
1 can tuna, chunk light variety
1” thick slice of onion, chopped
¼ c sweet peas
3-4 T mayonnaise (or plain yogurt) –
adjust to liking
2 t dried basil (or 1 T freshly chopped
2 cups dried pasta shells or macaroni
3 T sweet pickle relish
2 t garlic powder, if desired
3 T cheddar cheese, cubed
salt and pepper to taste, if desired
Cook the pasta as directed on the
package. Or, simply fill a large saucepan half full with water.
Add a little oil, to keep the pasta
Place plan over heat and bring to boil.
Add dry pasta or macaroni.
Bring water back to boil and boil until
pasta is done, about 8-10 minutes.
It will be done when it just begins to
turn tender. Test a piece to be sure.
Do not overcook or the pasta will
Pour into colander and drain.
Set aside to cool.
When cool, pour pasta into large
Add remaining ingredients.
Stir thoroughly so that pasta is
Place into refrigerator to chill.
Sauteed Tuna Steak with Balsamic Vinaigrette:
2 large garlic cloves, minced
1 T olive oil
1-1/2 t olive oil
1 T balsamic vinegar
¼ t salt
1/8 t pepper
4 tuna steaks, 1” thick (6 oz each)
1-1/2 t basil, freshly chopped
Cook garlic in 1 T oil over medium heat
in large nonstick skillet.
Cook until garlic is very aromatic,
only about 30-60 minutes.
Add balsamic vinegar, and half of salt
Stir. This is your balsamic garlic
Remove to a bowl and cover with foil to
Season the tuna steaks with the
remaining salt and pepper.
Heat remaining 1-1/2 t olive oil in the
same skillet over medium heat.
Add tuna steaks and cook until browned,
Turn over and cook on other side until
tuna flakes easily with fork.
It will be opaque throughout. It
should take about 3-4 more minutes.
Do not overcook.
Serve topped with the balsamic garlic
Place chopped basil on top of tuna
steak prior to serving.
The balsamic garlic sauce in this tuna
steak recipe will highlight the natural sweetness of the tuna. The
taste is divine and succulent.
For a heart healthy meal, serve your
Sauteed Tuna Steak with some roasted veggies, baked potato with fresh
herbs, and a dessert of cantaloupe.
Tuna Stuffed Tomato
1 can tuna, chunk light variety in
3 T mayonnaise
1 T sweet relish
½ t garlic powder
1/4” thickly sliced onion, chopped
½ t Italian seasoning
½ t dried basil, or 1 T fresh
basil, finely chopped
3 T cheddar cheese, cubed
1 large tomato, cut in quarters
Prepare tomato by cutting crosswise
(like an “x”) to bottom of tomato. Do not cut all the way
Place onto serving plate.
Drain tuna. Discard liquid, unless you
want to save it for a fish broth.
In medium mixing bowl, empty can of
Add remaining ingredients.
Spoon tuna mixture into prepared
If desired, drizzle some sesame ginger
salad dressing over the tuna stuffed tomato prior to serving. Or, a
cranberry walnut vinaigrette is just as good. Suit your taste and
This tuna recipe is great served on a
bed of lettuce. That way you could have a seafood salad. Served
with a slice of wholegrain bread, or wholegrain crackers, would be a
very satisfying light lunch.
Note: When buying your canned tuna for
this recipe, make certain you purchase the 'in water' variety.
Compared to the 'in oil' variety, you will be saving both calories
and fat. Plus, the taste is better since the tuna is in a more
|Jennifer Mathes, Ph.D.|