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4 Quick Tuna Recipes You Can Try On Busy Days

4 Quick Tuna Recipes You Can Try On Busy Days

4 Quick Tuna Recipes You Can Try On Busy Days
Tuna Nicoise Salad

Ladies, if you are like me, there is always a tin of tuna in your kitchen — it’s one of my healthy pantry staples! Having tuna in my cupboard means I can always make something quick and yummy to eat. 

These four recipes are quick to make and packed with flavour! This is all the proof you need that a simple tin of tuna can be made into a delicious meal on a busy day.

Tuna Nicoise Salad

I love this take on a Nicoise Salad! This is perfect for summer and so incredibly simple to put together. 

Prep time: 10 mins    
Cook time: 15 mins
Total time: 25 mins
Serves: 2

Ingredients:

4 chat (baby) potatoes, halved
2 large eggs
15 green beans, ends trimmed and halved
10 cherry tomatoes, halved
8 kalamata olives, pitted
2 radishes, thinly sliced
sea salt and ground black pepper, to taste
2 large handfuls baby cos leaves
185g tinned tuna, drained

Dressing:
2 tsp red onion, finely diced
1 tsp white wine vinegar
¼ tsp dried thyme
2 tsp dijon mustard
40ml olive oil.

Method:

1. Place the potatoes in a medium saucepan and cover with water. Bring to the boil over medium-high heat and cook for 8-10 minutes or until tender. Using a slotted spoon, remove the potatoes from the saucepan and set aside to cool.

2. Place the eggs in a saucepan and fill with cold water until it covers the eggs by 2cm. Bring to the boil over high heat. Reduce the heat to low and simmer, covered, for 5-6 minutes. Remove the eggs with a slotted spoon and place in a bowl of iced water. Leave for 1 minute. Gently tap the eggs gently on the bench to crack the shell and peel. Cut the peeled eggs in half.

3. Refill the saucepan with water and bring to the boil over medium-high heat. Add the beans and cook for 2-3 minutes until tender-crisp. Drain and place in a bowl of iced water. Leave for 1-2 minutes until cooled, then drain well and set aside.

4. To make the dressing, whisk the onion, vinegar, thyme, mustard and olive oil together in a small bowl.

5. Place the potatoes, beans, tomatoes, olives and radish in a mixing bowl. Season with salt and pepper, if desired, and toss gently to combine. 

6. To serve, arrange the lettuce leaves on two serving plates and top with the salad, flaked tuna and egg halves. Drizzle over the dressing and enjoy!


Tuna Crunch Toast Topper

If you’re in a rush, this can be great for a quick pre-workout snack. Tuna is a source of protein and this toast topper gives you the energy you need for a BBG workout

Prep time: 5 mins    
Cook time: 2 mins
Total time: 7 mins
Serves: 1

Ingredients:

100g tinned tuna, drained
1 celery stalk, diced
½ medium apple, cored and diced
1 tbsp red onion, finely diced
15g walnuts, chopped
2 tbsp low-fat plain yoghurt
lemon juice, to taste
sea salt and ground black pepper, to taste
2 slices wholemeal bread
2 cos lettuce leaves
¼ avocado, mashed.

Method:

1. Place the tuna, celery, apple, onion, walnuts and yoghurt in a bowl. Season with lemon juice, salt and pepper, if desired, and mix until well-combined.

2. Toast the bread to your liking.

3. To serve, place the toast on a serving plate and spread over the avocado. Top with the lettuce leaves and tuna mix. 

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Tuna Patties

If you are looking for a simple and healthy dinner idea, these tuna patties are hard to beat!

Prep time: 45 mins (includes refrigeration time)     
Cook time: 20 mins 
Total time: 1 hour 5 mins
Serves: 2

Ingredients:

250g sweet potato, peeled 
2 spring onions, thinly sliced
½ garlic clove, crushed
180g tinned tuna, drained and flaked
15g frozen peas, defrosted
1 tbsp fresh parsley, chopped
sea salt and ground black pepper, to taste
2 tbsp wholemeal flour
1 egg, lightly whisked
30g Panko breadcrumbs
oil spray, for cooking
lemon wedges, to serve.

Method:

1. Cut the sweet potato into 4 cm cubes and place into a saucepan. Cover the sweet potato with water, bring to the boil over medium-high heat and cook for 10 minutes or until tender. Drain well and transfer to a large bowl. Using a potato masher, roughly mash the sweet potato. Set aside to cool slightly.

2. Line a baking tray with baking paper.

3. Combine the spring onion, garlic, tuna, peas and parsley in the bowl containing the sweet potato. Add the flour and egg, season with salt and pepper, if desired, and mix until well-combined. Shape the mixture into six even patties.

4. Place the breadcrumbs on a flat plate. Toss the tuna patties in the bread crumbs and place on the lined tray. Cover with plastic film and refrigerate for 30 minutes.

5. Heat a large, non-stick fry pan over medium heat. Spray both sides of the patties with the oil spray. Cook the tuna patties for 4-5 minutes each side or until golden and heated through.

6. Serve with your favourite salad or steamed vegetables and the lemon wedges on the side.


Tuna Tabouli Rice Cake Salad

Who loves rice cakes? Maximise the flavour by topping yours with a simple Tuna Tabouli Salad!

Prep time: 5 mins    
Cook time: 0 mins    
Total time: 5 mins
Serves: 1

Ingredients:

1 small handful baby spinach leaves, shredded
1 tbsp fresh parsley, finely chopped
1 tbsp fresh mint, finely chopped
1 tbsp red onion, finely diced
¼ medium cucumber, diced
5 pieces semi-dried tomato, cut into strips
lemon juice, to taste
sea salt and ground black pepper
3 rice cakes
2 tbsp hummus
100g tuna, drained and flaked.

Method:

1. Place the spinach, parsley, mint, onion, cucumber and tomato in a bowl. Season with lemon juice, salt and pepper, if desired, and mix until well-combined.

2. To serve, place the rice cakes on a serving plate and evenly spread over the hummus. Top with the salad and flaked tuna.

Enjoy these quick tuna recipe ideas 

I hope these tuna recipes have inspired you to turn a simple tin of tuna into something yummy! There are lots of creative ways to use tuna — let me know which is your favourite!

Love, Kayla xx

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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