The health benefits of tuna fish include its ability to reduce cardiovascular disorders, stimulate growth and development, lower blood pressure and cholesterol levels, and help in weight loss. Tuna also has the ability to boost the immune system, increase energy, aid in skin care, increase red blood cell count, and prevent cancer.
The fish is a powerhouse of essential nutrients such as omega-3 fatty acids, potassium, magnesium, iron, vitamin A, B6 and B12, and as such is beneficial for health.
We all know that consuming fish is healthy and provides multiple benefits, from improving the eyesight and hair quality to keep the heart healthy. We will present 15 delicious recipes that can be made using tuna.
1. Avocado Tuna Salad
Creamy avocado, yummy tuna, and fresh slices of cucumber make this the perfect warm weather dish. This Avocado Tuna Salad has a simple and surprising combination of ingredients but it just works! This tuna salad can be served on the side with dinner or as a very satisfying lunch because it comes together quickly and is loaded with protein.
Ingredients for 6 servings as salad sides
15 oz tuna in oil, drained and flaked (3 small cans)
1 English cucumber sliced
2 large or 3 medium avocados peeled, pitted & sliced
1 small/medium red onion thinly sliced
1/4 cup cilantro (1/2 of a small bunch)
2 Tbsp lemon juice freshly squeezed
2 Tbsp extra virgin olive oil
1 tsp sea salt or to taste
1/8 tsp black pepper
- In a large salad bowl, combine: sliced cucumber, sliced avocado, thinly sliced red onion, drained tuna, and 1/4 cup cilantro
- Drizzle salad ingredients with 2 Tbsp lemon juice, 2 Tbsp olive oil, 1 tsp salt and 1/8 tsp black pepper (or season to taste). Toss to combine and serve.
2. Classic Tuna Salad
Prep a large batch in advance and have it on toast, crackers, in a salad, or just by itself throughout the week.
2 (5 oz) cans Chicken of the Sea® Solid White Albacore in Water, drained
1/4 cup mayonnaise
2 tbsp celery, minced
2 tbsp red onion, minced
1/2 tbsp whole-grain mustard (or dijon)
1 tsp minced flat-leaf parsley
1-2 tsp sweet pickle relish (optional)
salt and pepper, to taste
freshly squeezed lemon juice (optional)
- Fill a small bowl with cold water, add minced red onion and let soak for 5 minutes.
- Drain and let dry on paper towels.
- Add tuna to a medium mixing bowl, break up lightly with a fork, then add remaining ingredients (up to salt and pepper).
- Stir to combine well.
- Season with salt, pepper, and lemon juice to taste.
- Serve in a wrap, in a sandwich, on mini toasts, on cucumber slices, in lettuce cups or in a salad.
3. Avocado Tuna Melt
There are tons of ways to enjoy a classic tuna salad, but none are as timeless as the tuna melt. Have it with fresh slices of ripe avocado, tomato, and your favorite melted cheese.
4 slices whole grain bread
3 (5 ounce) cans white chunk albacore tuna
3 and ½ tablespoons mayonnaise (can use light, if desired)
¼ teaspoon dried dill
¼ teaspoon onion flakes
¼ teaspoon garlic powder
¼ teaspoon paprika
1 avocado, peeled and sliced
1 large tomato, sliced
4 sliced muenster cheese
- Lightly toast each slice of bread.
- While the bread is toasting, make the tuna salad by combining the tuna, mayonnaise, dill, onion flakes, garlic powder, and paprika in a medium bowl.
- Place the toasted bread on a baking sheet.
- Distribute the avocado slices among the 4 pieces of bread.
- Place the tomato slices on top of the avocado.
- Distribute the tuna salad on top of the tomato.
- Place a slice of cheese on top of the tuna.
- Place the baking sheet under the broiler on high for 3-4 minutes until the sandwich is hot and the cheese is melted.
4. Tuna and Bacon Rice
When you combine tuna with bacon, delicious things can happen.
200 grams / (7 ounces) canned tuna
50 grams / (1 3/4 ounces) raw bacon
125 grams / (4 1/2 ounces) rice
1 medium ripe tomato
1 teaspoon paprika
2 medium onions
100 ml / (6 3/4 tablespoons) olive oil
Thyme (to taste)
Salt (to taste)
- Put 50 ml / (3 1/3 tablespoons) olive oil and one chopped onion in a saucepan and saute over low heat until the onion start to turn slightly golden. Add the rice and season with a little salt. Stir and fry for about 1 minute. Pour the water (twice the rice volume) and boil over medium-high heat. When starts boiling, reduce to low heat and cook for 10 minutes.
- Meanwhile, pour 50 ml / (3 1/3 tablespoons) olive oil, the peeled tomato cut into small pieces, one chopped onion, the bacon cut into strips and the paprika in a frying pan and cook over low heat until the tomato start to break down, stirring occasionally.
- Add the tuna, stir and cook for more 4 to 5 minutes, stirring occasionally. Turn off the heat and add the rice to the skillet. Mix, season with thyme and serve.
5. Garlic and Lemon Tuna Pasta
This pasta recipe is your pantry’s best friend. It combines frozen peas, canned tuna, and pasta, and transforms it into a light and protein-packed dish you’ll love reheating over and over.
4 Cups dry whole wheat rotini pasta (or similar)
6 Cups water
1 Tablespoon olive oil
1 teaspoon salt
1 1/2 Cups frozen peas
4 Tablespoons olive oil
2 cloves garlic, minced
1 Tablespoon lemon zest
1 Tablespoon lemon juice
1/2 teaspoon salt
1/2 teaspoon pepper
2 cans Bumble Bee white tuna in water, well drained
- Bring water, olive oil, and salt to boil in a large pot. Add dry pasta. Cook 9-11 minutes (or as box instructions indicate). With 2 minutes left, add frozen peas. Reserve 1/4 Cup pasta water. Drain pasta and peas.
- Once you’ve added the pasta to the boiling water, heat olive oil and garlic in large pot (big enough to mix in pasta) over medium heat for 2 minutes.
- Reduce heat to low. Add lemon zest and juice. Cook 3-5 minutes. Remove from heat.
- Add tuna, pasta, peas, and reserved pasta water to post. Mix to combine.
- Serve with parmesan cheese.
6. Spicy Tuna Sliders
The secret here is literally in the sauce, which combines mayonnaise, Sriracha, and ginger for a slightly spicy flavor.
2 cans Wild Selections tuna
1 cup Panko bread crumbs
1/4 cup finely minced onion
1/2 cup mayonnaise
2 tbsp Sriracha sauce
1 tsp freshly grated ginger
Creamy Asian Slaw
6 cups shredded cabbage*
2 medium carrots shredded
2 scallions diced
3 tbsp mayonnaise
1 tbsp lemon juice
1 tsp freshly grated ginger
1 1/2 tsp toasted sesame oil
2 tbsp rice vinegar
1 1/2 tbsp soy sauce
1 tsp sugar
1 clove garlic, minced
2 tbsp neutral flavored cooking oil
15 slider rolls
- Make the slaw:
Prepare the vegetables if needed and place in a large bowl. In a smaller mixing bowl, whisk together the remaining ingredients and then pour over the cabbage mixture.Toss to combine and set aside. Slaw may be made several hours and up to a day in advance. Store in the refrigerator.
- Make the patties:
In a medium mixing bowl, stir together the tuna, bread crumbs, and minced onion. Use a fork to break the tuna down into fine flakes for the best result.In a smaller bowl, stir together the mayonnaise, sriracha, and ginger and then mix the sauce into the tuna.Use a medium cookie scoop to portion out the tuna patty mixture and flatten slightly to shape the rounds.Heat 2 tbsp oil in a skillet (nonstick or stainless steel) over medium heat. Working in batches, cook the patties for 2-3 minutes each side until browned. Watch the heat and lower if needed.
- Assemble the sliders:
Cut the rolls in half and then place a patty on each roll and top with the slaw. Serve immediately.
7. Creamy Tuna Noodle Casserole
Drenched in a creamy, thick white sauce, this casserole is a crowd-pleasing comfort every potluck will love.
7 ounces dried egg noodles / (3 – 3 1/2 cups cooked)
FOR THE WHITE SAUCE
1/4 cup butter
1/4 cup flour
3/4 teaspoon oregano
3/4 teaspoon basil
dash of thyme
1/4 teaspoon salt
3 1/2 cups milk (I use 2%)
1/2 cup freshly grated parmesan cheese
1 cup frozen peas 150 grams, you can substitute for broccoli or cauliflower
2 ounces cans tuna 2 x 6 1/2 / 2 x 184 grams, drained and flaked
FOR THE TOPPING
1/3 cup bread crumbs
2 tablespoons butter melted
- Pre-heat oven to 350° (180° celsius). Lightly grease a 10 x 8 x 2 inch (27 x 21 x 6 centimeter) baking dish.
- In a small bowl with a fork combine melted butter and bread crumbs, set aside.
- In a large pot of boiling salted water cook the egg noodles al dente and drain.
- In a small pot of boiling water cook the peas till just tender.
- In a medium pot over low to medium heat melt 1/4 cup butter, whisk in flour, basil, oregano, thyme and salt. Slowly whisk in the milk and stir constantly until sauce thickens**
- Remove from heat and add the parmesan cheese stir to combine.
- Fold in the drained noodles, peas and tuna.
- Pour into the baking dish and sprinkle with topping. Bake 20 minutes, let sit 5 minutes and serve. Enjoy!
- **make sure the sauce starts to boil, then once it starts to boil lower the heat to simmer it whisking constantly until thickened.
8. Nicoise Salad
This traditional French recipe calls for tomatoes, hard-boiled eggs, olives, anchovies, tuna, potatoes, and green beans. As for the tuna, make sure to use one that’s packed in olive oil instead of water.
For the Vinaigrette:
6 tablespoons olive oil
2 tablespoons red wine vinegar
1 teaspoon minced fresh garlic
¼ teaspoon salt
Dash of pepperFor the Salads:
12 ounces baby new potatoes or other similar small white or yellow potatoes, halved or quartered
¼ teaspoon garlic powder
½ teaspoon salt divided
2 tablespoons olive oil divided
12 ounces fresh green beans trimmed
6 cups salad greens such as Boston lettuce, chopped Romaine, or baby arugula
1 cup cherry or grape tomatoes halved
4 hard-boiled eggs sliced
20 whole pitted olives
1 2 ounce can flat anchovy fillets, drained and cut into small pieces (optional)
2 4.5 ounce cans tuna fish, packed in olive oil; drained and flaked
¼ cup chopped fresh parsley
Prepare the Vinaigrette:
- Place all of the ingredients in a jar, seal with a lid, and shake until completely combined. Set aside.Roast the Vegetables:
- Preheat oven to 400 degrees F. Line a large rimmed baking sheet with cooking spray and set aside.
- Place potatoes in a large zip top plastic bag. Add 1 tablespoon of olive oil, ¼ teaspoon garlic powder, and ¼ teaspoon salt. Toss gently to coat all of the potatoes evenly with the oil and seasonings.
- Spread potatoes onto prepared baking sheet (save the plastic bag so that you can use it again with the green beans). Roast the potatoes in the oven for 15 minutes, stirring once.
- While the potatoes are in the oven, place the green beans in the large zip top plastic bag. Add 1 tablespoon of olive oil to the bag, along with ¼ teaspoon salt. Toss gently to coat the green beans in the oil and salt.
- After the potatoes have been roasting for 15 minutes, remove the baking sheet from the oven. Spread the green beans onto the baking sheet with the potatoes in a single layer.
- Return the baking sheet to the oven and roast potatoes and green beans for about 10-15 more minutes (stirring halfway through), or until vegetables are tender. Keep an eye on the potatoes, because very small potatoes will be done in about 20 total minutes, while larger potatoes will need closer to 30 minutes. They should be crispy on the outside and soft on the inside.
- Set vegetables aside to cool slightly while you assemble the rest of the salad ingredients.Assemble the Salads:
- Divide lettuce greens evenly among serving bowls.
- Top each bowl of lettuce with tomatoes, hard-boiled eggs, olives, anchovies, tuna, roasted potatoes and green beans. Drizzle with vinaigrette and garnish with fresh parsley.
9. Tuna and Chickpea Pita Pocket
If you want to make it even creamier, add a dollop of hummus (which you can easily make with two cans of chickpeas).
1/3 cup fat-free or low-fat Greek yogurt
1/4 cup light mayonnaise
2 1/2 Tbsp fresh lemon juice
1/4 cup chopped fresh parsley
2 tsp chopped fresh rosemary or 1/2 tsp dried crushed
1 tsp chopped fresh thyme leaves or 1/4 tsp dried
2 (4.5 – 5 oz) cans white albacore tuna, drained well
1 (15 oz) can chickpeas (aka garbanzo beans), drained and rinsed
3/4 cup chopped celery
1/3 cup finely chopped red onion
Salt and freshly ground black pepper
2 medium tomatoes , sliced
2 cups spinach
Whole wheat pita pocket bread
- In a small mixing bowl whisk together Greek yogurt, mayonnaise, lemon juice, parsley, and thyme or rosemary. To a medium mixing bowl add tuna chickpeas, celery, and red onion. Pour Greek yogurt mixture over the top and toss everything to evenly coat. Season with salt and pepper to taste and toss. Slice pita pockets in half then slice through the center to open. Layer in spinach, tomatoes and tuna salad mixture. Serve immediately.
- Recipe source: Cooking Classy
10. Spicy Tuna Bowl
There are hundreds of ways to compose a buddha bowl, but one of the easiest involves a can of tuna. Just lay it on a bed of rice and some veggies and drizzle your favorite dressing on top. If you want a little extra texture, a sprinkle of sesame seeds will do the trick.
1 cup medium grain rice
2 cans Genova Albacore Tuna in Olive Oil, drained
2 Tablespoons soy sauce or tamari
1 teaspoon minced garlic
1 teaspoon minced ginger
1 teaspoon rice vinegar
1 teaspoon honey
1 cucumber, sliced
1 avocado, seeded and chopped
2 green onions, green parts sliced thin
1/4 cup mayonnaise
1 teaspoon soy sauce
1 teaspoon rice vinegar
1 teaspoon Sriracha (or more if you like it spicier)
Pickled ginger, for serving
Toasted sesame seeds, for garnish
- Add the rice to a sauce pan along with 2 cups of water and a generous pinch of salt. Bring the mixture to a boil, then reduce heat, cover, and simmer for 9-11 minutes, or until the water is all soaked up and rice is tender. Remove from heat and set aside.
- In a medium bowl, whisk together the soy sauce, garlic, ginger, rice vinegar, and honey. Toss it with the tuna. Add the tuna to a skillet and cook over medium high heat for 2-3 minutes. Remove from heat.
- In another small bowl, whisk together the mayonnaise, rice vinegar, soy sauce, and Sriracha.
- To make the bowls, divide the rice between two bowls. Top with the tuna, cucumber slices, and avocado. Sprinkle with green onions and toasted sesame seeds. Drizzle with spicy mayo and serve with pickled ginger, if desired.