Things to do with Canned Tuna

Pantry/Crisper Essentials

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The canning of tuna dates back to the 1820s in France. However, it was not until the mid-1800s that canned tuna became more widespread and popular as a commercial product. Canned tuna is a convenient and readily available source of protein that has a long shelf life, making it an ideal pantry staple.

canned tunaAs with all fish, canned tuna offers several health benefits. As well as being an excellent source of high-quality protein, tuna is rich in omega-3 fatty acids, which are major contributors to improved heart health, reduced inflammation and enhanced brain function. It’s a good source of various vitamins and minerals, including vitamin D, vitamin B12, selenium, and potassium which promote bone health, immune function, nerve function and the formation of red blood cells. Being relatively low in saturated fat, canned tuna can help with weight management, while its high protein content helps promote satiety and reduces hunger.

As well as being healthy and keeping well, canned tuna is versatile, and can be used to make snacks, salads, rice and pasta dishes. While it’s available in several can sizes, canned tuna is especially useful for the single cook as it comes in snack-sized cans in a wide variety of styles and flavours, which are delicious on their own, or can be combined with other ingredients, such as beans, microwave rice and instant couscous, to make quick meals.

The following recipes are based on the snack-sized can. Having been raised in an Italian household where tuna in olive oil was a favourite, I’ve specified tuna in oil for most of the following recipes. You can, of course, substitute tuna in brine or spring water, or even canned salmon, and use additional oil where required. Where indicated, some of the following recipes can be made with tomato flavoured tuna.

You’ll find recipes for tuna in family sized cans in the entry Cooking in Bulk: Savoury Rice, Pasta and Sausages.

If you’d prefer something lighter, you’ll find recipes for snack-sized canned chicken in the entry Things to do with Canned Chicken.

Recipes:

Creamy Tuna Dip

Cheese and Tuna Parcels

Mac Marinara

Tuna Salad

Tuna and Lettuce Salad

Salade Niçoise

Tuna Patties

Tuna Pie

Tuna Chowder

Corn and Tuna Mornay

Tuna Mornay

Tuna Curry

Tuna Risotto

Tuna and Tomato Risotto

Pasta with Tuna and Lemon

Pasta with Tuna Sauce

 

Creamy Tuna Dip

  • 1 x 95gm can tuna in oil (or spring water)
  • 1 portion/tbsp cream cheese
  • 1 tbsp. mayonnaise or natural yoghurt
  • 2 tsp. lemon juice
  • Dried onion, pepper, garlic granules and parsley

 

  1. Drain tuna
  2. Place tuna in the small cup of a bullet blender with remaining ingredients
  3. Process until smooth

 

Cheese and Tuna Parcels

  • 1–2 slice/s wholegrain bread
  • 1 x 95gm can tomato flavoured tuna
  • ¼ cup shredded mozzarella (or 1 cheese slice)

 

  1. Lightly toast bread
  2. Drain tuna
  3. Place toast on an oven tray (lined with baking paper)
  4. Spread tuna over toast
  5. Top tuna with mozzarella or cheese slice
  6. Bake in a moderate (175°C) toaster oven for 10 minutes (or grill for 5 minutes)

Variation: substitute tuna in oil or spring water for the flavoured tuna

 

Mac Marinara

  • ¼ cup small macaroni or elbows
  • 1 x 95gm can tomato flavoured tuna
  • Shredded Parmesan cheese (optional)

 

Stovetop method:

  1. Boil macaroni or elbows in a small saucepan until cooked through (12–15 minutes)
  2. Drain and return to saucepan on a low heat
  3. Stir in tuna
  4. Sprinkle with Parmesan cheese (optional)

 Microwave Method:

  1. Place macaroni or elbows in a 1 litre bowl with ½ cup cold water
  2. Microwave on high for 2 minutes
  3. Stir and repeat twice
  4. Drain if necessary
  5. Stir in tuna
  6. Sprinkle with Parmesan cheese (optional)
  7. Let stand for 1–2 minutes

Variation: use a partially drained 95gm can tuna in oil or water with 1 tsp. tomato paste, pepper and basil

 

Tuna Salad

  • 1 x 95gm can tuna in oil
  • ¼ Granny Smith apple, peeled and chopped
  • 1 tbsp. chopped onion (or red onion)
  • 2 tsp. mayonnaise
  • Parsley and garlic granules
  • 2–3 cherry tomatoes, halved

 

  1. Place tuna with oil in the small cup of a bullet blender
  2. Add apple, onion, mayonnaise, parsley and garlic granules and process lightly
  3. Serve with cherry tomatoes

Variation: substitute finely sliced celery for some or all of the apple

 

Tuna and Lettuce Salad

  • 1 cup cos or iceberg lettuce leaves, torn
  • 3–4 cherry tomatoes, halved
  • ½ Lebanese cucumber (or ¼ Granny Smith apple), sliced
  • 1 x 95gm can tuna in oil
  • 2 tsp. lemon juice
  • Garlic granules, oregano and parsley

 

  1. In a 1 litre bowl, toss together the torn lettuce leaves, tomatoes and cucumber
  2. Drain oil from tuna into a cup and whisk in lemon juice and herbs
  3. Top lettuce with tuna
  4. Drizzle with oil mixture

Variation: substitute sliced celery for some of the lettuce or cucumber

 

Salade Niçoise

  • 1 x 95gm can tuna in oil
  • 3–4 broccoli florets (or 1/3 cup green beans)
  • 3–4 cherry tomatoes, halved
  • ½ cup canned potatoes, halved
  • 1 tsp. basil pesto
  • Olive oil

 

  1. Lightly steam and cool broccoli (or green beans)
  2. Arrange on a plate with cherry tomatoes and potatoes
  3. Drain oil from tuna into a cup, top up to approx. 1 tbsp. with additional olive oil and stir in pesto
  4. Place tuna with the vegetables and drizzle with oil

Variations:

  • substitute coleslaw mix or torn cos or iceberg lettuce for the broccoli or beans and omit Step 1
  • substitute ½ Lebanese cucumber or ¼ Granny Smith apple cut into wedges for the broccoli or beans and omit Step 1
  • add a few pitted olives at Step 2

 

Tuna Patties

  • 1 x 95gm can tuna, drained
  • 1 tbsp. instant mashed potatoes
  • ½ tbsp. skim milk powder
  • 1 tbsp. breadcrumbs
  • 1 tbsp. shredded Parmesan cheese
  • 2 tsp. lemon juice
  • Pepper, parsley and chives
  • Oil spray

 

  1. Thoroughly drain tuna and flake in a bowl
  2. Mix together instant mashed potatoes and skim milk powder and stir in enough boiling water to reconstitute
  3. Stir mashed potatoes into tuna with breadcrumbs, Parmesan cheese, lemon juice, pepper and herbs
  4. Form into 2–3 patties
  5. Line an oven tray with baking paper and spray with oil
  6. Bake patties in a pre-heated hot (200°C) toaster oven for 20 minutes

Variation: add 1 portion of thawed frozen spinach or 2 tsp. basil pesto to mixture at Step 3

 

Tuna Pie

  • 1 x 95gm can tuna, drained
  • ¼ cup frozen mixed vegetables, thawed
  • ½ tsp. chicken stock powder
  • 1½ tsp. cornflour
  • 2 tbsp. low-fat milk
  • ¼ cup instant mashed potatoes
  • Shredded Parmesan cheese
  • Pepper and parsley

 

  1. Place drained tuna in a small pie dish
  2. Add thawed mixed vegetables
  3. Dissolve cornflour and stock powder in cold milk
  4. Stir in pepper and parsley and add to tuna mixture
  5. Reconstitute instant mashed potatoes with ½ cup boiling water
  6. Spread over tuna mixture and sprinkle with Parmesan cheese
  7. Bake in a pre-heated, moderate (175°C) toaster oven for 20 minutes

 

Tuna Chowder

  • 1 x 95gm can tuna, drained
  • 1 tbsp. chopped onion
  • ½ cup frozen mixed vegetables (preferably corn, peas and carrot)
  • ½ cup low-fat milk
  • 2 tbsp. instant mashed potatoes
  • 1 tsp. chicken stock powder
  • Garlic, pepper and parsley
  • Shredded Parmesan cheese (optional)
  • Butter or margarine

 

  1. In a small saucepan, sauté onion and garlic in melted butter
  2. Add vegetables and sauté until heated through
  3. Add ¾ cup boiling water with stock powder, pepper and parsley
  4. Simmer for 10 minutes
  5. Add milk and bring to the boil
  6. Add instant mashed potatoes and stir until thickened
  7. Add tuna and simmer for 1–2 minutes until heated through
  8. Stir in a sprinkle of Parmesan cheese (optional)

 

Corn and Tuna Mornay

  • 1 x 95gm can tuna in oil
  • 1 x 125gm can corn kernels
  • 1 tbsp. chopped onion
  • 1 tsp. chicken stock powder
  • Shredded Parmesan cheese (optional)
  • Parsley and pepper

 

  1. Place corn with the canning water in the small cup of a bullet blender and process until semi-puréed
  2. Drain oil from tuna into a small saucepan
  3. Sauté onion with pepper
  4. Stir in tuna to heat through
  5. Add puréed corn with an additional 2 tbsp. water and bring to the boil
  6. Cover and simmer for 5–10 minutes, stirring occasionally adding a little more water as required
  7. Stir in a sprinkle of Parmesan cheese (optional)

Variation: substitute 1/3 cup frozen corn kernels with 1 tbsp. cold water for the canned corn at Step 1, microwave on high for 2 minutes then allow to cool before processing

 

Tuna Mornay

  • 1 x 95gm can tuna in oil
  • 2 tbsp. rice
  • 2 tbsp. chopped onion
  • 1 tbsp. shredded Parmesan cheese
  • 1 tbsp. natural yoghurt
  • Parsley and pepper

 

  1. Drain oil from tuna into a small saucepan and sauté onion with pepper
  2. Add rice and stir until translucent
  3. Stir in tuna
  4. Add ½ cup boiling water with parsley
  5. Bring to the boil, cover and simmer for 15 minutes, adding a little more water if required
  6. Stir in Parmesan cheese until melted
  7. Remove from heat and stir in yoghurt

Variation: add in 1–2 tbsp. frozen peas at Step 3

 

Tuna Curry

  • 1 x 95gm can tuna in oil
  • 2 tbsp. rice
  • 2 tbsp. chopped onion
  • ¼ cup frozen peas and/or broccoli
  • ½ tsp. chicken stock powder
  • 2 tsp. lemon juice
  • Mild curry powder and ginger

 

  1. Drain oil from tuna into a small saucepan
  2. Sauté onion with curry powder and ginger
  3. Add rice and stir until translucent
  4. Add ½ cup boiling water with stock powder and simmer for 5 minutes
  5. Add vegetables and simmer for a further 5 minutes
  6. Add tuna with lemon juice and simmer for a further 5 minutes, adding a little more water if required

 

Tuna Risotto

  • 1 x 95gm can tuna in oil
  • 2 tbsp. rice
  • 1 tbsp. frozen peas
  • 1 portion frozen spinach
  • ½ tsp. chicken stock powder
  • 2 tsp. lemon juice
  • Dried onion, pepper and parsley
  • Shredded Parmesan cheese (optional)

 

  1. Drain oil from tuna into a small saucepan
  2. Add peas and sauté
  3. Add rice and stir until translucent
  4. Add ½ cup boiling water with stock powder, dried onion, pepper and parsley
  5. Bring to the boil and add frozen spinach
  6. Cover and simmer for 10 minutes, stirring occasionally
  7. Stir in tuna with lemon juice and continue to simmer for a further 5 minutes, adding a little more water if required
  8. Stir in a sprinkle of Parmesan cheese (optional)

 

Tuna and Tomato Risotto

  • 2 tbsp. rice
  • 1 x 95gm can tuna in oil
  • 1 tbsp. chopped onion
  • ½ cup diced tomatoes
  • 1 tsp. tomato paste
  • Garlic, chilli or paprika, pepper and basil
  • Shredded Parmesan cheese (optional)

 

  1. Liquidise diced tomatoes in the small cup of a bullet blender with tomato paste
  2. Drain oil from tuna into a small saucepan and sauté onion with spices
  3. Add tomatoes with an additional 2 tbsp. water and basil
  4. Bring to the boil and stir in rice
  5. Cover and simmer for 10 minutes, stirring occasionally
  6. Stir in tuna and continue to simmer for a further 5 minutes, adding a little more water if required
  7. Sprinkle with Parmesan cheese (optional)

 

Pasta with Tuna and Lemon

  • ½ cup pasta
  • 1 x 95gm can tuna in oil
  • 1 tbsp. chopped onion
  • 1 tbsp. lemon juice
  • Garlic and parsley
  • Shredded Parmesan cheese (optional)

 

  1. Boil pasta until al dente, drain (and set aside), retaining some of the water
  2. Drain oil from tuna into a small saucepan and sauté onion and garlic
  3. Add tuna with lemon juice and parsley and sauté to heat through
  4. Stir through 1–2 tbsp. pasta water to make a smooth sauce
  5. Stir in pasta and heat through
  6. Sprinkle with Parmesan cheese (optional)

Variation: substitute canned salmon for the tuna and add olive oil at Step 2

 

Pasta with Tuna Sauce

  • ½ cup pasta
  • 1 x 95gm can tuna in oil
  • 2 tbsp. chopped onion
  • ½ cup diced tomatoes
  • 2 tsp. tomato paste
  • Garlic, chilli or paprika, pepper and basil
  • Shredded Parmesan cheese (optional)

 

  1. Liquidise diced tomatoes in the small cup of a bullet blender with tomato paste
  2. Drain oil from tuna into saucepan and sauté onion with spices
  3. Add tomatoes with an additional ¼ cup water and basil
  4. Bring to the boil and stir in pasta
  5. Set to simmer, stirring often and adding more water if required for 10–12 minutes
  6. Stir in tuna and cook for a further 2–3 minutes
  7. Sprinkle with Parmesan cheese (optional)
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