Tuna fish recipes – Healthy Eating

About Tuna fish

Tuna fish is ideal for weight loss as it is high in protein and low in calories, therefore helping you feel full quicker and for longer. Eating tuna will also help you reduce food cravings.

Tuna is packed with vitamins (such as vitamin D) and minerals (such as selenium and iodine). Tuna is also rich in omega-3 fatty acids, which are important essential oils for your heart, brain and eyes.

Canned or Fresh Tuna?

These recipes can be made using either fresh or canned tuna fish. Tuna is high in protein and low in fat, making it an ideal food for your weight loss diet.

If using canned tuna try and choose tuna packed in water rather than in oil, as it will contain less calories and less fat, and the quality of the oil is not always that good.

All 3 options; fresh tuna, canned tuna in oil, and canned tuna in water, have high levels of omega 3 (especially DHA, one of the three types of Omega 3 fatty acids), protein, vitamins and minerals.

Also keep in mind that canned tuna is alot higher in salt (sodium) than fresh tuna, so if you are suffering from high blood pressure you may want to choose fresh tuna over canned tuna.

From a convenience point of view, canned tuna which could last several years in your kitchen, is a good inexpensive lean protein food to keep in your pantry, for a quick and easy healthy meal.

Mercury levels in tuna are also relatively higher than in other fish such as salmon or mackeral, this is because tuna eat smaller fish and therefore the mercury goes up the food chain, accumulating further. Smaller tuna varieties (such as skipjack tuna) tend to have less mercury and canned tuna usually contains more smaller tuna varieties, therefore canned tuna contains usually less mercury than fresh tuna fillets or steaks.

The recipes below can be made using either fresh or canned tuna fish, so please enjoy and share.

Tuna Fish Cakes

Ingredients

  • Tuna fish (canned (in water) or fresh)
  • Boiled or steamed potatoes (cut into small cubes)
  • Bell peppers (green, yellow or red)
  • Red Onion
  • Garlic
  • Paprika
  • Parsley
  • Olive Oil
  • Eggs
healthy tuna fish with rocket salad
healthy tuna fish with rocket salad

Directions

  • In a pan with some olive oil, gently cook the onion, garlic and bell peppers.
  • Once cooked, put all the ingredients in one bowl and mixed well
  • Form patties with the mix
  • Grill the tuna cakes over medium heat for 4-5 minutes per side
  • Serve warm with a salad of your choice (such as a rocket salad)

Tuna Fish pasta salad

Ingredients

  • Tuna fish (canned (in water) or fresh)
  • Penne, fusilli or farfalle pasta (brown pasta contains more fibre)
  • Olives (black or green)
  • Cappers
  • Bell Peppers (green, yellow or red)
  • Red onion
  • Paprika
  • Boiled eggs (organic, barn eggs)
  • Fresh parsley and basil
  • Cherry tomatoes (cut in halves)
  • Olive oil (extra virgin)
tuna fish healthy pasta salad
tuna fish healthy pasta salad

Directions

  • Boil the pasta but do not overcook
  • Cook in a pan the onion, garlic and bell peppers in some olive oil
  • Mix all the ingredients in one bowl and add the fresh basil leaves at the top
  • Serve warm or cold with some fresh salad

Tuna Fish and bean salad

Ingredients

  • Tuna fish (canned (in water) or fresh)
  • White Cannellini beans (rinsed and drained)
  • Cherry tomatoes (cut in halves)
  • Red onion (thinly sliced)
  • Black Olives
  • Fresh basil leaves
  • Lemon Juice
  • Cappers
  • Rocket leaves
  • Honey
  • Minced garlic clove
tuna fish healthy bean sald
tuna fish healthy bean sald

Directions

  • Mix all the ingredients in one bowl
  • Serve cold or room temperature

We will be happy to hear your thoughts

Leave a reply

Subtract Kilos
Logo
Shopping cart