By: Julia Mertes, Communications Intern, The Lion’s Pantry
If you need a quick meal to eat before work, then tuna may be the perfect option that will keep you full and ready to take on the day. There are a variety of ways to incorporate tuna into your meal plan if you don’t like eating it straight out of the can.
Not only is tuna flavorful, but it is also tied to various health benefits. For instance, Tuna contains rich amounts of vitamin B12, which is needed in red blood cell formations and DNA functionings, according to WebMD. Since vitamin B12 aids in red blood cell formation, tuna can act as a food that helps protect against anemia — a conditioned associated with low amounts of red blood cells in the human body, which can cause fatigue over time.
Tuna is also known for its high levels of omega-3 fatty acids, which is “associated with reduced rates of cardiovascular disease” along with other health benefits, the WebMD article said. As a lean meat that’s typically high in protein and low in fat, tuna can be a great food to add to one’s diet.
Check out these 9 tuna-based recipe suggestions to gain inspiration for your meals this week!
1. Tuna Salad
Mix canned tuna, mayonnaise, celery, red onions, parsley, salt and pepper in a bowl. Optional additives include Dijon mustard, lemon juice, and dried fruits. Incorporate your desired serving of each of these ingredients. Once combined, eat the tuna salad on a sandwich, within a wrap, or as a regular dip. The options are endless.
This is a refreshing dish to whip up on a warm summer day!
2. Tuna Bagels
Add regular tuna — or your homemade tuna salad — to a bagel with cream cheese and avocado for a delectable breakfast treat.
3. Alfredo Tuna Pasta
Boil your choice of pasta until softened. Place your tuna into a skillet on low heat and cook until lightly browned, and add your tuna into the cooked pasta. Top the dish with your desired amount of Alfredo sauce and Parmesan cheese.
4. Tuna Melt Sandwich
Who doesn’t enjoy a classic grilled cheese sandwich? Consider adding canned tuna to your grilled cheese for additional protein and flavor. Dip the sandwich into your traditional tomato soup, and enjoy!
5. Tuna-Filled Baked Potato
Baked potatoes are a quick and easy meal to whip up in a flash. After cooking your potatoes in the microwave or oven until softened, cut them open and fill them with butter, cheese and tuna. It will be scrumptious and ready to eat in no time.
6. Tuna-Topped Pizza
Consider adding canned tuna as a topping of your next homemade pizza. Movie night wouldn’t be complete without pizza, so why not try something new?
After rolling out your dough, pour Alfredo sauce, mozzarella cheese, parmesan cheese and tuna on top. Feel free to include your other favorite toppings as well. This could be your next movie night staple.
7. Bean and Tuna Salad
Incorporate a can of rinsed white beans, a can of tuna, and finely chopped green onions into a medium bowl. Once combined, add olive oil and lemon juice into the mixture along with your desired amount of salt and pepper.
The end result will be a delicious bean and tuna salad that would be perfect for picnics, gatherings and your average Thursday night snack.
8. Tuna Tacos
Rather than using ground beef for your next Taco Tuesday celebration, consider using tuna.
Sprinkle taco seasoning onto your tuna to add extra flavor to the dish, and incorporate your favorite toppings — like tomatoes, lettuce, cheese, sriracha sauce — for a delicious dinner.
9. Tuna Quesadillas
In a medium bowl, mix a can of tuna, a chopped tomato, a can of tomato paste, a minced garlic clove and olive oil together. Once combined, spread the mixture onto half of your tortilla. Top with your choice of shredded cheese. Fold the tortilla in half and cook in a pan until golden on both sides.
Another tuna quesadilla recipe requires mixing 2 Tbsp of cream cheese and 1 ½ tsps. of sriracha sauce together in a bowl. Once combined, add a can of drained tuna, a minced garlic clove, and a spoonful of basil. Once the mixture is spread across half of your quesadilla, sprinkle your desired choice of shredded cheese on top and toast in a pan until golden brown.
There are many variations to this dish, and they all have their merits depending on your preferences.
Consider making a donation of canned tuna to The Lion’s Pantry. Not only is tuna inexpensive and low calorie, but it is also a delicious source of protein with ranging health benefits. Help us stock up our shelves and ensure students have these resources to make tuna-based meals.
What is your favorite dish to make with tuna? Be sure to share your recipe ideas with us!
