20 canned tuna recipes for more convenience in the kitchen –

On the days when you open the cupboard with no idea what to prepare for the next meal, stop ignoring the forgotten can of tuna in the corner. In addition to yielding delicious preparations, the food is practical and friendly to a healthy diet. “This fish is a great option for lean proteinthat is, with a low fat content”, says nutritionist Patrícia Cavalcante, a weight loss specialist at Horaios Clinic. It was with this in mind that we asked several nutritionists and chefs to share their canned tuna recipes favorite! See the result:

First, what’s with the tuna?

It is rich in omega 3 fatty acids, essential dietary fat for maintaining cardiovascular and central nervous system (brain) health. In addition, it has anti-inflammatory action. “Not to mention that it is a source of several vitamins and minerals, especially vitamin Dselenium and iodine”, adds the doctor.

Still according to her, the amounts of fat present in a serving may vary according to the type you choose. “Both those canned in water and in oil contain protein and are low in saturated fat. However, tuna canned in oil tends to be higher in calories and total fat.”

The can version also contains more sodium than the fresh option (5 to 10 times more). So maybe it’s better not to overdo it if you have hypertension. But the expert says that it is possible to find minimally processed brands, which only have tuna, salt, water and oil (or olive oil) as ingredients.

The mercury problem

It is necessary to be aware of the possible presence of mercury, a metal that currently contaminates seas and rivers around the world, and can end up in the organisms of the animals that live there. As tuna is at the top of the food chain, that is, it eats smaller fish, the concentration of mercury in it can be even higher than in species such as salmon or tilapia. “Research indicates that high exposure to mercury can cause health problems in humans, including damage to the central nervous system”, says Patrícia Cavalcante.

Smaller varieties of the animal, such as the bigeye and the flying dog, generally have less of the substance in their bodies. But good news: canned tuna is usually made with these types!

Canned tuna recipes

1 – Konjac spaghetti with tuna

– (Konjac Massa MF/Disclosure)

Recipe suggested by brand experts Konjac Dough MF.

Sauce Ingredients:

1 chopped onion;
5 large minced garlic cloves;
4 col. (soup) olive oil;
3 ripe tomatoes in cubes;
600 ml tomato passata;
Salt, kingdom pepper and basil to taste;
1 can of tuna; Black olives to taste.

How to prepare the sauce:

Sauté the onion, then the garlic and then the tomatoes in 3 tablespoons of olive oil. When it wilts, add the passata and cook until it reaches the desired point. Season with salt, pepper and basil. Reserve. Mix the tuna, the rest of the oil and the olives and season. Reserve.

Dough Ingredients:

1 package of konjac spaghetti;
1 pinch of saffron;
unflavored coconut oil;
Sauce;
Salt and black pepper to taste.

Dough preparation method:

Sauté the konjac with unflavored coconut oil, turmeric and the sauce you just prepared. Let cook for 6 minutes.

Roasted Tomatoes:

5 units of cherry tomatoes; Herbs of your choice; Oil; A crushed garlic clove.

Method of preparation:

Bake the seasoned tomatoes in a preheated oven at 180 degrees for 20 minutes. When assembling, place tuna and olives on top of the pasta and finish with the tomatoes.

2 – Cold tuna pie

– (Lara Cardoso/Disclosure)

Recipe by actress Lara Cardoso, from the channel Helo Heloilda.

Ingredients:

1 can of tuna; 1 grated carrot; Mayonnaise to mix; Green smell to taste; Straw potato to decorate; Wholemeal bread.

Method of preparation:

Make a pate by mixing the tuna with the mayonnaise, the carrot and the parsley. Next, intersperse a layer of bread and a layer of pate until the end of a mold. In the last layer, cover everything with mayonnaise and decorate with straw potatoes. You can also decorate with the carrot and green smell.

3 – Low carb Japanese wrap

– (Chef Saschi/Disclosure)

Revenue from chef Saschi.

Ingredients:

Cream chease or catupiry to taste; 1 sheet of Japanese nori seaweed for sushi; 1 can of tuna; Olive oil to taste.

Method of preparation:

On a cutting board, place a sheet of nori and add the cream cheese in the middle. Then put the tuna and season with olive oil to taste. Roll it up really tight in the shape of a cigar and that’s it. To facilitate closing, slightly moisten the tip of the nori.

4 – Cauliflower “risotto” with low carb tuna

– (Renata Branco/Disclosure)

nutritionist’s recipe Renata Pigliasco.

Ingredients:

1 and 1/2 cup. (tea) crushed cauliflower;
1 can of whole tuna in oil (remove the oil);
6 units of cherry tomatoes cut in half;
1 col. (soup) chopped parsley;
1/4 chopped onion;
2 cloves of crushed garlic;
1 cup. grated carrot and zucchini;
1 strand of olive oil;
1 col. (soup) pitted pitted olives.

Method of preparation:

Boil water in a pan and steam the zucchini and carrots until al dente (approximately 10 minutes). Drain and place in ice water. Reserve. Sauté the onion and garlic in olive oil and add the cauliflower. Add the other ingredients. Mix everything gently and serve.

5 – Salted spinach roulade with ricotta and tuna filling

– (Chef Flávio Duarte/Disclosure)

chef’s recipe Flavio Duarte.

Dough Ingredients:

1 pack of spinach; 1 col. (soup) of butter; 1 diced medium onion; 1/2 cup. of wheat flour; 2 cup. of milk; 4 eggs; 50 grams of grated Parmesan cheese; 1 bay leaf; 1 col. (coffee) clove powder; Salt, nutmeg and white pepper to taste.

Dough preparation method:

Cook the spinach leaves, drain and set aside. In a pan, put the butter and the onion, saute it, add the bay leaf, the milk and the flour, remove the bay leaf, add the spinach and with the help of a mixer make a uniform cream. Season with salt, clove powder, pepper and nutmeg.

Remove from the heat, add the egg yolks and, lastly, the egg whites. Transfer to a greased shape and bake in a preheated oven at 200 degrees for 30 minutes.

Stuffing ingredients:

2 cans of natural tuna; 300 g of ricotta; Salsinha and onions to taste; 3 col. (soup) cream cheese; 3 col. (soup) olive oil; 2 finely chopped seedless girl finger peppers.

Method of preparation:

Mash the ricotta with a fork and add the rest of the ingredients, making a uniform cream. Place the dough on a damp cloth, spread the filling and with the help of the cloth roll the dough, forming a rocambole. Leave in the fridge for 1 hour before serving. Decorate with cherry tomatoes.

6 – Wholemeal Penne Alla Puttanesca

– (Umami Committee/Disclosure)

Revenue from experts Umami committee.

Ingredients:

2 col. (soup) olive oil; 2 cloves of garlic cut into blades; 1 can of sardines, in pieces; 1 can of tuna, drained; 2 col. (soup) pickled capers; 1 col. (soup) pitted and sliced ​​black olives; 2 col. (soup) mushrooms, sliced; 2 cup. (tea) tomato pulp (400 ml); 1 col. (tea) of salt; 2 col. (soup) chopped basil; 250 g cooked wholemeal penne pasta.

Method of preparation:

In a medium saucepan, heat the oil over high heat and saute the garlic for 1 minute, or until golden. Add the sardines, tuna, capers, olives and mushrooms and mix well. Add the tomato pulp and salt, and cook over low heat, with the pan covered, for 5 minutes. Add basil, mix and remove from heat. Water the noodles, mix and serve next.

7 – Baked tuna fritter

– (@irmaosnacozinha/Disclosure)

duo recipe Carol and Rodolfo Bustamante, owners of the profile @irmaosnacozinha.

Ingredients:

1 cup. boiled sweet (or English) potato; 1/2 cup. boiled carrot; 1 can of tuna; 1 col. (soup) full of grated semi-cure cheese; 1 col. (soup) crushed chestnuts; 2 col. (soup) of pumpkin and/or sunflower seeds (without shell and toast); 3 to 5 col. (soup) filled with oat flour; Parmesan to finish.

Method of preparation:

Beat the carrot and potato in the mixer/processor/blender. Mix with the other ingredients and shape into dumplings. Put them in greased shape, and grate the parmesan over it. Bake for 30 to 40 minutes at 200 degrees, turning halfway through.

8 – Lentil with tuna

Illustrative picture (Faris Mohammed, Unsplash/Playback)

nutritionist’s recipe Ivan Pepeliascov from the Bodytech Indianapolis.

Ingredients:

1 cup. (tea) lentil; 2 col. (soup) chopped parsley; 1/2 cup. (tea) soybean oil; 1 col. (soup) apple cider vinegar; 1 unit of grated carrot; 1 can of solid tuna in oil; Salt to taste; Black pepper to taste.

Method of preparation:

Place the lentils in a pan with 2 liters of water.Bring to a boil and cook for 15 to 20 minutes or until the beans are tender.Drain and place in a bowl.Add and the other ingredients and mix well. Is ready. Can serve hot or cold.

9 – Pasta with tuna and celery

Illustrative picture (Wu Fu Quan, Unsplash/Disclosure)

nutritionist’s recipe Ivan Pepeliascov from the Bodytech Indianapolis.

Ingredients:

1 package of fusilli pasta; 1 can of solid tuna in oil; 1/2 unit of minced onion; 1/2 can of canned corn; Salsion to taste; Salt to taste; 3 col. (soup) of light mayonnaise.

Method of preparation:

Cook the pasta in salted water, drain and wash in cold water. Mix the rest of the ingredients until you form a homogeneous paste. Add to pasta. Store in the refrigerator until serving time.

10 – Whole grain tuna sandwich with corn

Illustrative picture (Suzy Hazelwood, Pexels/Playback)

nutritionist’s recipe Ivan Pepeliascov from the Bodytech Indianapolis.

Ingredients:

1 unit of grated carrot; 1 can of canned corn; 1 can of grated tuna in oil; Cottage cheese zero to taste; 4 slices of whole wheat bread.

Method of preparation:

Mix all the ingredients well and add the mayonnaise until it binds. Serve on wholemeal bread.

11 – Zucchini with tuna

Illustrative picture (Luke Johnson, Unsplash/Playback)

nutritionist’s recipe Ivan Pepeliascov from the Bodytech Indianapolis.

Ingredients:

2 ripe but firm tomatoes, cut into slices; 2 cloves of garlic, crushed; 2 onions in slices; 2 col. (soup) olive oil; 2 cans of solid tuna in oil, drained; 3 zucchinis; 1 col. (soup) of white vinegar; Salt; Shoyu to taste; 1 col. (soup) parsley; Ground black pepper to taste.

Method of preparation:

Cut the zucchinis vertically (4 slices each). Place to dehydrate with 1 tablespoon (soup) of white vinegar and 1 spoon (coffee) of salt for 10 to 15 minutes. Drain and separate into two parts.

In a large skillet, sauté the garlic, half the onion, half the sliced ​​tomatoes and pepper in olive oil. Add the shoyu. Spread this braised well to cover the bottom of a refractory. On top, place the zucchinis…