Looking for Tuna fish recipes, packed with protein and omega-3 fatty acids, you are at the right place!
Keep yourself warm and restore your vitamin D levels with tuna Fish. Adding Tuna to your diet not only restores your vitamin D levels but that it’s the best dietary source of omega 3, boosts your immune system, and provides you much much-needed proteins.
You can make a variety of dishes with tuna like tuna salads, casseroles, pasta, poke bowls, and tacos, the options are endless.
Keeping Tuna as a main ingredient you can use it with a variety of ingredients and enjoy without having to repeat the same taste and the dish. So let’s get started.
1- Tuna Noodle Casserole Recipe
Tuna tossed with egg noodles or any pasta, peas, and celery later baked will be your classic comfort food once you give it a shot.
Ingredients:
- 3 cups egg noodles or any pasta.
- 1 tbsp butter.
- 1 diced onion.
- 1/3 cup milk.
- 1 cup cheddar cheese (shredded).
- 1 tbsp parsley (chopped or dried).
- 1 can of drained tuna.
- 2/3 cup peas (frozen).
- Diced celery (2 ribs).
- 1 can mushroom soup (condensed cream).
For topping you need:
- ½ cup bread crumbs.
- 1 tbsp melted butter.
- 1 tbsp chopped parsley (fresh or dried).
- ½ cup shredded cheddar cheese.
Instructions:
1- Boil egg noodles or any pasta that you are using in a pan. Follow the directions and instructions mentioned on the packaging.
To avoid mushy noodles be careful while boiling them and don’t over-boil as you will have to bake them later.
2- Once you have boiled your noodles, drain and later rinse them with cold water and now set them aside. Preheat your oven to 425° F.
While the oven is being preheated, combine the ingredients of the topping. Cook your vegetables such as peas, celery, and onion in butter until tender and soft.
3- In a large mixing bowl, combine all ingredients except topping, noodles, onion, peas, condensed cream, milk, cheese, tuna, and parsley. Mix them well.
4- Transfer your mixture to a casserole dish, top it with crumb toppings, and bake for 20 minutes or until ready.
Calorie count:
The traditional tuna noodle casserole recipe has 450-500 calories. If whole wheat noodles and low-fat cheese is used it can save 100 calories per serving.
2- Tuna cakes with Jalapeno and Cilantro Recipe
Run out of meat and need a quick dinner for unexpected guests?
Using canned Tuna make this quick recipe in minutes. This recipe takes canned Tuna to another level with the addition of onions, Jalapeno, and lots of Cilantro. You get spicy and slightly crunchy tuna cakes which are super delicious.
Ingredients:
For ingredients you need:
- 2 well-drained cans of Tuna.
- 1 egg.
- ½ cup minced cilantro.
- ¼ diced onion.
- ¼ cup Greek yogurt or mayonnaise.
- ¼ cup almond flour or bread crumbs.
- 1 Diced and deseeded Jalapeno (optional).
- 1 tbsp Lime juice or lemon juice.
- ½ tsp garlic powder.
- ½ tsp cumin.
- 2 tbsp extra virgin olive oil.
- Salt and pepper as needed.
Instructions
1- Firstly, make sure that your canned tuna is well drained. If not, in a larger strainer pour your canned tuna let it drain, and then press the tuna in the strainer to remove the excess liquid as much as you can.
2- Heat olive oil in a pan or skillet over medium flame and sauté the onions for about 5 minutes. Cook until tender and then let it cool.
3- Take a large mixing bowl and start adding your ingredients one by one. Begin with mayonnaise or Greek Yogurt, lemon juice, salt and pepper. Whisk them together. Now add drained tuna, beaten egg, bread crumbs or almond flour, garlic powder, cooked onion, and cilantro. Mix until ingredients are thoroughly combined.
4- Heat the greased skillet or griddle with olive oil on medium flame. After this use medium to low flame for frying patties.
5- For making Tuna patties, scoop out one-third measuring cup of Tuna mixture and pat it a little to keep the shape of the measuring cup. Work in batches and do not overcrowd the frying pan with the Tuna patties.
6- Use olive oil to grease the pan in between the batches if needed. Cook your patties from both sides until golden brown. Flip the side when one side is done and a bit crispy on the outside.
7- Serve them warm with your favorite veggie side dish or you can use any dressing or sauce while serving.
Calorie Count
Tuna cakes if baked will have calories around 150-160 but if they are pan-fried calorie count can increase up to 210.
3- The Best Mediterranean Chickpea Tuna Salad with Feta
This recipe could be the healthiest snack to munch on.
Filled with vegetables like tomatoes, cucumber, and onion and drizzled with lemon dressing and feta cheese you can enjoy it around the year.
Just throw everything into the bowl, mix it and get it ready within no time.
Ingredients
- 1 can chickpeas.
- 1 can or 5 oz. albacore or skipjack Tuna.
- 1 cup sliced grape tomatoes.
- 1/3 cup sliced cucumber.
- 2 tbsp diced onion.
- 2 tbsp feta cheese.
- 1 tsp chopped parsley.
- 2 tbsp olive oil.
- 3 tbsp lemon juice.
- Salt and pepper as per taste.
- 2 tsp minced garlic or garlic cloves.
Instructions
1- Pour the can of chickpeas into the large strainer, let it drain, and remove the water.
2- Using the same strainer make sure to drain your canned tuna. Gently press the tuna with a spatula so that all the liquid is removed perfectly.
3- Keep your onion in water for a while and let it rest so that it loses that strong odor and harsh taste.
4- Add all the ingredients of the salad into a large bowl. Start by adding cucumber, onion, tomatoes, drained Tuna, and chickpeas.
5- For preparing the dressing, use olive oil, lemon juice, garlic, salt, and black pepper. Stir them or shake them well in a small jar.
Drizzle your dressing over the salad to moisten it and then toss. Sprinkle parsley and feta cheese over the salad. To enhance the flavor add additional dressing, cheese, and parsley if needed.
Calorie Count
It has 520 calories. Using olive oil and feta in lesser quantities can reduce the calorie count by 100.
4- Tuscan Tuna Salad With White Bean (No Mayo Salad) Recipe
Are you one of those who strictly follow healthy eating? No mayo, no cream and nothing of such sort.
Try making a Tuscan Tuna Salad without mayonnaise and with a blend of veggies. It has a limited calorie count, protein protein-packed, and keeps you fuller for long time.
Ingredients
For ingredients, you need:
- ¼ tsp coarse salt.
- ¼ cup olive oil.
- ½ red bell pepper.
- 2-3 tbsp lemon juice.
- 1 minced garlic clove.
- ¼ cup chopped green onion.
- 2 stalks of thinly sliced celery.
- 1 shredded carrot.
- 15 oz canned cannellini beans, rinsed and drained
- 5-ounce canned Tuna.
- Black pepper to taste.
- 1 tbsp Dijon Mustard.
Instructions
1- Firstly, make sure that your canned tuna is well drained. If not, in a larger strainer pour your canned tuna let it drain, and then press the tuna in the strainer to remove the excess liquid as much as you can.
2- In a bowl, pour your drained Tuna and then using a fork flake it into small layers or pieces.
3- Now add cannellini beans and vegetables such as chopped green onion, thinly sliced celery bell pepper, etc.
4- For preparing the dressing, whisk together olive oil, lemon juice, parsley, mustard, and garlic cloves.
5- Pour your dressing over the salad. Mix and fold it using a spatula. Adjust the seasoning by adding salt and pepper as per your need.
Calorie count:
Since we are preparing Tuscan tuna salad without mayo and beans so the estimated calories will be around 290-300.
5- Southern Style Tuna Macaroni Salad
Did you know Tuna fish is high in proteins and omega-3 fatty acids, it’s nutritious enough to prevent heart diseases. Also, adding it to your favorite pasta salad gets you another healthy and easy prep meal.
Adding vegetables enhances its flavor and your appetite.
This Southern-style tuna macaroni salad is a nostalgic dish that combines creamy pasta, tender tuna, and crunchy vegetables, making it a perfect side for summer picnics and barbecues.
Ingredients
- 16 ounces elbow macaroni (or your preferred pasta shape)
- 2 cans (10 ounces each) tuna, drained (chunk light or solid white)
- 4 hard-boiled eggs, peeled and chopped
- ½ cup celery, finely chopped (about 2 ribs)
- ½ cup red onion, finely chopped
- ½ cup red bell pepper, finely chopped
- ¼ cup dill pickles, finely chopped (or sweet relish)
- 1 cup mayonnaise
- 1 tablespoon Dijon mustard
- 2 teaspoons lemon juice
- 1 teaspoon salt (adjust to taste)
- ½ teaspoon black pepper (adjust to taste)
- Fresh parsley for garnish
- Paprika or cayenne pepper for garnish (optional)
Instructions
1- In a large pot, bring salted water to a boil. Add the elbow macaroni and cook according to package directions until al dente. Drain the pasta, rinse with cold water, and set aside to cool.
2- In a large mixing bowl, combine the cooled macaroni, drained tuna, chopped hard-boiled eggs, celery, red onion, red bell pepper, and dill pickles.
3- In a separate small bowl, whisk together the mayonnaise, Dijon mustard, lemon juice, salt, and black pepper until smooth.
4- Pour the dressing over the pasta mixture and gently stir until all ingredients are well coated.
5- Cover the salad and refrigerate for at least 2 hours (or overnight) to allow the flavors to meld.
6- Before serving, give the salad a gentle stir. Garnish with fresh parsley and sprinkle with paprika or cayenne pepper if desired.
Calorie count
The estimated calorie count for the Tuna salad recipe is around 730-780 calories. The addition of chickpeas and more veggies can increase protein levels and consequently reduce calories.
6- Creamy Tuna Egg Peas Pasta Salad (No mayo) Recipe
Looking for the best substitutes of mayo to add to your Tuna Salad recipe? I heard you, let’s try making Tuna Salad without using mayo rather consider using Miracle Whip, sour cream, or Greek yogurt.
Ingredients
- 16 oz medium shell pasta.
- 1 cup Miracle Whip or Greek yogurt or sour cream.
- 5 oz Tuna.
- 8.5 oz sweet peas.
- ½ cup cheddar cheese.
- 2 stalks chopped celery.
- 6 boiled eggs.
Instructions:
1- Fill a large container with water, add pasta to it, and cook it over medium-high flame for 6-8 minutes or until your pasta is tender. Once pasta is done, drain water from it and rinse it with cold water to avoid stickiness.
2- Using another pot half filled with water, drop eggs one by one in the pan and boil the eggs for 10 minutes on high flame. After that remove eggs from the stove and cover with a lid for another 10 minutes.
3- Now transfer cooked pasta to a bowl and coat it well with Miracle Whip or sour cream to fully cover the noodles.
4- Add Tuna to coated noodles fold and stir to incorporate thoroughly. Later, add chopped and sliced vegetables to this Tuna noodles mixture.
5- Run the boiled eggs under cold water, tap them on a hard surface, and remove egg shells. Either chop these boiled eggs using a knife or fragment them manually. Add these eggs to the salad. Toss lightly to combine and chill before serving.
6- You can slice 2-3 eggs as well to top the salad for better presentation.
Calorie Count
With olive oil as an ingredient, the total calories are around 500-550 per serving. Using lighter ingredients and skipping olive oil can reduce the calories by 50.
7- The Best Tuna Poke Bowl Recipe
Very often the store-bought poke bowl recipes disappoint with bland dressings and tasteless rice.
So let’s replace the store bought poke bowl with a lot tastier and economical homemade poke bowl recipe. Make sure you have these ingredients in your pantry for a quick Tuna poke bowl recipe.
Ingredients:
For sushi rice:
- 2 cups rinsed sushi rice.
- 2.5 cups water.
For rice seasoning:
- ¼ cup rice vinegar.
- 2 tsp sugar.
- ¼ tsp salt.
For dressing you need:
- 2 tbsp soy sauce.
- 2 tsp dark soy.
- 2.5 tbsp sesame oil.
- 2 tbsp mirin.
- 2 tbsp rice vinegar.
- 2.5 tsp chili pasta or sriracha.
- 1.5 tsp grated ginger.
For Poke Bowl:
- 1 diced cucumber.
- 6 sliced radishes.
- 350 g sashimi grade Tuna.
- 1 carrot cut in julienne.
- 1 small diced avocado.
- 1 sliced green onion.
- Black sesame seeds.
- 1 cup shelled edamame.
Instructions:
1- For boiling rice, pour water and rice in a pan over high heat. When it comes to boil reduce the flame to medium-low and cover it with a lid and leave it on for 20 minutes until all the water is completely absorbed. Do not stir or remove the lid. Remove the boiled rice from the stove with the lid still on and leave it undisturbed for 15 minutes.
2- Mix the sushi seasoning ingredients such as rice vinegar, sugar, and salt until the sugar dissolves.
3- Dish out the rice in a large dish and drizzle half of the seasoning all over it. Use a spatula to cut through the rice and then pour the remaining seasoning repeating the same process. Rice will soak all the seasoning and let it rest afterward.
4- Mix all the ingredients of the dressing in a bowl. Add soy sauce, dark soy, sesame oil, mirin vinegar and ginger. Toss Tuna in the prepared dressing.
5- Divide the rice into the bowls. Top the rice in all bowls with sliced carrots, edamame, radish, avocado and onion. Now pour tuna tossed in dressing over the rice.
Sprinkle sesame seeds and green onion as topping. Drizzle the remaining dressing and enjoy.
Calorie count:
- A standard tuna poke bowl with rice, tuna, veggies, and dressing containsan estimated 400-700 calories mainly depending on the ingredients used and the portion size.
