Tuna has long been a favorite protein source for bodybuilders, dieters, and other athletes. It's cheap, fast, portable, and preportioned into convenient sizes. Did I mention it was cheap? The fact is, it is a great source of protein and omega-3 essential fats and it makes a great snack too.
Solid white albacore can taste great all by itself if it fits your budget. If not, here are a few "straight outta the can" recipes you can use to bring a little life into your next can of tuna (or canned chicken).
Straight Outta The Can Recipes
Lemon Pepper Tuna: Lemon juice and fresh ground pepper, or sprinkle with lemon pepper seasoning
Balsamic Tuna: Balsamic vinegar and fresh ground pepper
Mustard Dill Tuna: Dill, 1 tbsp mustard, and chopped celery
Southwest Tuna: 1 tbsp nonfat mayo, 1/4 of a Anaheim green chile (chopped), black pepper to taste
Honey Mustard Tuna: 1-2 tbsp honey mustard
Tuna-Fried Rice: Saute cooked brown rice, chopped green or yellow onions, and egg whites in pan sprayed with butter-flavored nonstick spray. Mix in tuna and serve.
Tuna-Stuffed Tomato: Mix 1 tbsp nonfat mayo, pepper, and tuna, and stuff inside a tomato. Top tomato with a slice of mozzarella cheese and bake in toaster oven until cheese melts.
Old El Paso Tuna: 1 heaping tbsp salsa or 1 tbsp chopped green chiles
Tuna Italiano: 1 tbsp Italian dressing or olive oil vinaigrette, fresh ground pepper
Tuna Balsamico: 1 tbsp Balsamic vinegar, a few dashes oregano, ground pepper to taste
Tuna Piccata: 1 tsp capers, lemon juice, 1/2 tsp parsley, fresh ground pepper
All-American Tuna: 1 tbsp fat-free mayo, 1 chopped pickle, 1/2 stalk chopped celery or onion
Texas Tuna: 1 tbsp barbecue sauce
Tuna Melt: 1 tbsp fat-free mayo, 1 oz. cheese melted on top
Tuna Parmesan: Mix in 1 tbsp ketchup, tomato sauce, or spaghetti sauce. Sprinkle with bread crumbs or a crushed cracker, top with 1 oz. low-fat mozzarella cheese. Cook in microwave or toaster oven until cheese melts.
No-Time Tuna: 1 fork, 1 glass of water
Tuna Melt Patties
Here's a special edition of an American classic that clocks in at a preparation speed of five minutes or less!
Canned tuna 6 oz.
Egg white 1
oatmeal 2 tbsp
Onion 2 tbsp diced or onion powder
garlic powder 1/4 tsp
salt to taste
mozzarella cheese 2 tbsp
- Mix all ingredients except cheese together in a small bowl.
- Heat a small nonstick frying pan over medium heat and spray with nonstick cooking spray.
- Make two small patties by spooning 1/2 of tuna mixture into each side of the pan and lightly pressing with fork to flatten into a patty.
- Cook until both sides are brown.
- Top with 1 tbsp cheese and serve alone, on top of light bread, or with sides of choice.
Serving Size (1)