20 Delicious Healthy Canned Tuna Recipes Nutritious

Mmm, who knew canned tuna could be so versatile and tasty? Whether you’re whipping up a quick weeknight dinner or looking for nutritious meal prep ideas, these 20 delicious recipes will transform the humble can of tuna into something extraordinary. From hearty salads to cozy casseroles, get ready to fall in love with tuna all over again. Keep reading to discover your next favorite dish!

Tuna and Avocado Salad

This refreshing Tuna and Avocado Salad combines creamy textures with a punch of protein. Perfect for a quick lunch or a light dinner, it’s as nutritious as it is delicious.

Ingredients

• 1 cup sushi-grade tuna, diced
• 1 ripe avocado, cubed
• 2 tbsp extra virgin olive oil
• 1 tbsp fresh lime juice
• 1/4 cup red onion, finely minced
• 1/2 tsp sea salt
• 1/4 tsp freshly ground black pepper
• 1 tbsp fresh cilantro, chopped

Instructions

1. In a medium bowl, combine the diced tuna and cubed avocado gently to avoid mashing the avocado.
2. Drizzle the extra virgin olive oil and fresh lime juice over the tuna and avocado mixture.
3. Add the finely minced red onion, sea salt, and freshly ground black pepper to the bowl.
4. Toss the ingredients lightly until evenly coated, using a folding motion to maintain the integrity of the avocado cubes.
5. Sprinkle the chopped fresh cilantro over the top for a burst of flavor.
6. Chill the salad in the refrigerator for 15 minutes before serving to enhance the flavors.

Light and creamy, this salad offers a delightful contrast between the tender tuna and the buttery avocado. Serve it on a bed of mixed greens or with crispy tortilla chips for added crunch.

Healthy Tuna Pasta Salad

Here’s a refreshing take on a classic that’s both nutritious and satisfying. Healthy Tuna Pasta Salad combines simplicity with flavor, perfect for any day.

Ingredients

• 8 oz whole wheat pasta, cooked al dente
• 2 cans wild-caught tuna in water, drained
• 1 cup organic cherry tomatoes, halved
• 1/2 cup English cucumber, finely diced
• 1/4 cup red onion, thinly sliced
• 1/4 cup Kalamata olives, pitted and sliced
• 2 tbsp extra virgin olive oil
• 1 tbsp fresh lemon juice
• 1 tsp Dijon mustard
• 1/2 tsp sea salt
• 1/4 tsp freshly ground black pepper
• 2 tbsp fresh dill, chopped

Instructions

1. In a large mixing bowl, combine the cooked whole wheat pasta, drained wild-caught tuna, halved organic cherry tomatoes, finely diced English cucumber, thinly sliced red onion, and sliced Kalamata olives.
2. In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, Dijon mustard, sea salt, and freshly ground black pepper until emulsified.
3. Pour the dressing over the pasta mixture and toss gently to coat all ingredients evenly.
4. Fold in the chopped fresh dill for an herby brightness.
5. Let the salad chill in the refrigerator for at least 30 minutes to allow flavors to meld.
6. Before serving, give the salad a quick toss to redistribute the dressing.

The salad boasts a delightful crunch from the vegetables, a tangy kick from the dressing, and a hearty base from the tuna and pasta. Serve it atop a bed of arugula for an extra peppery note or alongside grilled vegetables for a complete meal.

Tuna Stuffed Bell Peppers

Make these Tuna Stuffed Bell Peppers for a quick, nutritious meal that packs a punch of flavor. Perfect for weeknight dinners or meal prep.

Ingredients

• 4 large bell peppers, tops cut off and seeds removed
• 2 cups canned tuna in water, drained
• 1 cup cooked quinoa
• 1/2 cup finely diced red onion
• 1/4 cup mayonnaise
• 2 tbsp Dijon mustard
• 1 tsp smoked paprika
• 1/2 tsp sea salt
• 1/4 tsp freshly ground black pepper
• 1/2 cup shredded sharp cheddar cheese

Instructions

1. Preheat oven to 375°F. Place prepared bell peppers in a baking dish.
2. In a large bowl, combine tuna, quinoa, red onion, mayonnaise, Dijon mustard, smoked paprika, sea salt, and black pepper. Mix until evenly incorporated.
3. Fill each bell pepper with the tuna mixture, packing lightly. Top with shredded cheddar cheese.
4. Bake for 25-30 minutes, until peppers are tender and cheese is bubbly and slightly golden.
5. Let cool for 5 minutes before serving. This allows the flavors to meld and the peppers to firm up slightly.

Now, enjoy the contrast of the crisp-tender bell peppers with the creamy, savory filling. For an extra kick, serve with a drizzle of hot sauce or a side of mixed greens.

Low-Carb Tuna Lettuce Wraps

Forget complicated lunches; these low-carb tuna lettuce wraps are your quick, healthy fix. Fresh, crisp, and packed with flavor, they’re effortlessly satisfying.

Ingredients

• 1 can (5 oz) wild-caught tuna in water, drained
• 2 tbsp full-fat Greek yogurt
• 1 tbsp Dijon mustard
• 1/4 cup finely diced celery
• 1/4 cup finely diced red onion
• 1 tbsp fresh lemon juice
• 1/2 tsp sea salt
• 1/4 tsp freshly ground black pepper
• 8 large butter lettuce leaves, washed and dried
• 1/4 ripe avocado, thinly sliced
• 1 tbsp chopped fresh dill

Instructions

1. In a medium mixing bowl, combine the drained tuna, Greek yogurt, and Dijon mustard. Mix until evenly incorporated.
2. Add the diced celery, red onion, lemon juice, sea salt, and black pepper to the tuna mixture. Stir to combine.
3. Lay the butter lettuce leaves flat on a clean work surface. Divide the tuna mixture evenly among the leaves.
4. Top each lettuce wrap with thinly sliced avocado and a sprinkle of chopped fresh dill.
5. Serve immediately, or refrigerate for up to 2 hours for flavors to meld.

The wraps offer a crunchy contrast to the creamy tuna filling, with a bright acidity from the lemon. Try serving them on a platter with extra lemon wedges for a refreshing twist.

Tuna and Quinoa Salad

This Tuna and Quinoa Salad is a powerhouse of nutrition, perfect for a quick lunch or a light dinner. Toss together in minutes for a meal that’s both satisfying and healthy.

Ingredients

• 1 cup quinoa, rinsed
• 2 cups water
• 1/2 tsp sea salt
• 2 cans (5 oz each) wild-caught tuna in olive oil, drained
• 1/2 cup English cucumber, finely diced
• 1/4 cup red onion, minced
• 1/4 cup Kalamata olives, pitted and sliced
• 2 tbsp extra virgin olive oil
• 1 tbsp fresh lemon juice
• 1 tsp Dijon mustard
• 1/4 tsp freshly ground black pepper
• 1/4 cup fresh parsley, chopped

Instructions

1. In a medium saucepan, combine quinoa, water, and sea salt. Bring to a boil over high heat.
2. Reduce heat to low, cover, and simmer for 15 minutes, or until water is absorbed and quinoa is fluffy.
3. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork and allow to cool to room temperature.
4. In a large bowl, combine cooled quinoa, tuna, cucumber, red onion, and Kalamata olives.
5. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, and black pepper until emulsified.
6. Pour dressing over the quinoa mixture and toss gently to combine.
7. Fold in fresh parsley just before serving for a burst of color and freshness.

With its creamy texture and bright flavors, this salad is a delight on its own or served atop a bed of mixed greens. The combination of protein-rich tuna and fiber-packed quinoa makes it a meal that keeps you full and energized.

Spicy Tuna Cucumber Boats

Whipping up a quick, healthy snack doesn’t have to be boring. These Spicy Tuna Cucumber Boats are crisp, refreshing, and packed with flavor.

Ingredients

• 2 medium cucumbers, halved lengthwise and seeded
• 1 can (5 oz) wild-caught tuna in water, drained
• 1 tbsp Sriracha sauce
• 1/4 cup Greek yogurt
• 1 tbsp fresh lime juice
• 1/4 tsp sea salt
• 1/4 tsp freshly ground black pepper
• 1 tbsp finely chopped fresh cilantro
• 1/2 avocado, diced

Instructions

1. In a mixing bowl, combine the drained tuna, Sriracha sauce, Greek yogurt, lime juice, sea salt, and black pepper. Mix until well incorporated.
2. Gently fold in the diced avocado and chopped cilantro into the tuna mixture. Tip: For a creamier texture, mash the avocado slightly before adding.
3. Scoop the tuna mixture evenly into the hollowed-out cucumber halves. Tip: Use a spoon to press the mixture down lightly for a neat presentation.
4. Chill the cucumber boats in the refrigerator for 15 minutes before serving to enhance the flavors. Tip: For an extra crunch, serve immediately without chilling.

Light and zesty, these boats offer a perfect balance of spicy and cool. Try garnishing with extra cilantro or a drizzle of Sriracha for an added kick.

Tuna and White Bean Salad

Delightfully simple yet packed with flavor, this tuna and white bean salad is a no-cook solution for busy days. Dressed in a bright lemon vinaigrette, it’s a refreshing take on pantry staples.

Ingredients

• 2 cans (5 oz each) oil-packed tuna, drained
• 1 can (15 oz) cannellini beans, rinsed and drained
• 1/4 cup extra-virgin olive oil
• 2 tbsp freshly squeezed lemon juice
• 1 tsp Dijon mustard
• 1/2 tsp kosher salt
• 1/4 tsp freshly ground black pepper
• 1/4 cup finely chopped red onion
• 2 tbsp chopped fresh parsley

Instructions

1. In a large mixing bowl, whisk together the olive oil, lemon juice, Dijon mustard, kosher salt, and black pepper until emulsified.
2. Add the drained cannellini beans and chopped red onion to the bowl. Gently toss to coat with the dressing.
3. Fold in the drained tuna, being careful not to break up the chunks too much for texture.
4. Let the salad sit for 10 minutes at room temperature to allow the flavors to meld.
5. Just before serving, sprinkle with chopped fresh parsley for a burst of color and freshness.

This salad boasts a creamy texture from the beans, contrasted by the flaky tuna. Try serving it atop a bed of arugula for a peppery bite or with crusty bread for a hearty meal.

Healthy Tuna Melt on Whole Grain Bread

Overlooking the simplicity of a tuna melt can be a mistake. This version elevates the classic with whole grains and a lighter touch.

Ingredients

• 1 can (5 oz) wild-caught tuna in water, drained
• 1/4 cup organic mayonnaise
• 1 tbsp Dijon mustard
• 1/2 cup sharp cheddar cheese, grated
• 1/4 cup red onion, finely diced
• 2 slices whole grain bread
• 1 tbsp clarified butter

Instructions

1. Preheat a skillet over medium heat (350°F).
2. In a bowl, combine tuna, mayonnaise, Dijon mustard, cheddar cheese, and red onion. Mix until evenly incorporated.
3. Spread the tuna mixture evenly on one slice of whole grain bread. Top with the second slice.
4. Melt clarified butter in the skillet. Swirl to coat the pan evenly.
5. Place the sandwich in the skillet. Cook for 3-4 minutes until the bottom is golden brown and crispy.
6. Flip the sandwich carefully. Cook for another 3-4 minutes until the second side is golden and the cheese is melted.
7. Remove from heat. Let it rest for 1 minute before slicing.

Golden and crispy on the outside, the sandwich reveals a creamy, flavorful filling. Serve with a side of pickles or a light salad for a balanced meal.

Tuna and Chickpea Salad

Wholesome and hearty, this Tuna and Chickpea Salad is a protein-packed meal that’s both nutritious and satisfying. Perfect for a quick lunch or a light dinner, it combines simple ingredients for maximum flavor.

Ingredients

• 1 can (5 oz) wild-caught tuna in olive oil, drained
• 1 cup cooked chickpeas, rinsed and drained
• 1/4 cup extra-virgin olive oil
• 2 tbsp fresh lemon juice
• 1/2 tsp sea salt
• 1/4 tsp freshly ground black pepper
• 1/4 cup finely chopped red onion
• 2 tbsp chopped fresh parsley

Instructions

1. In a large mixing bowl, flake the drained tuna with a fork until no large chunks remain.
2. Add the chickpeas to the bowl with the tuna.
3. In a small bowl, whisk together the olive oil, lemon juice, sea salt, and black pepper until emulsified.
4. Pour the dressing over the tuna and chickpeas, then gently toss to combine.
5. Fold in the red onion and parsley until evenly distributed throughout the salad.
6. Let the salad sit for 10 minutes at room temperature to allow the flavors to meld.

Creamy chickpeas and flaky tuna create a delightful contrast in textures, while the lemon dressing adds a bright, tangy note. Serve atop a bed of mixed greens or with crusty whole-grain bread for a complete meal.

Tuna and Sweetcorn Whole Wheat Pasta

Lunch just got a whole lot better with this tuna and sweetcorn whole wheat pasta. It’s quick, nutritious, and packed with flavor.

Ingredients

• 8 oz whole wheat pasta
• 1 cup sweetcorn kernels
• 5 oz canned tuna in water, drained
• 2 tbsp extra virgin olive oil
• 1 garlic clove, minced
• 1/4 cup fresh parsley, finely chopped
• 1/2 tsp sea salt
• 1/4 tsp freshly ground black pepper
• 1/4 tsp red pepper flakes
• 1 tbsp lemon juice
• 1/4 cup grated Parmesan cheese

Instructions

1. Bring a large pot of salted water to a boil over high heat.
2. Add the whole wheat pasta and cook for 8-10 minutes, until al dente. Tip: Stir occasionally to prevent sticking.
3. While the pasta cooks, heat olive oil in a large skillet over medium heat.
4. Add minced garlic and sauté for 30 seconds, until fragrant. Tip: Avoid browning the garlic to keep its flavor mild.
5. Stir in sweetcorn kernels and cook for 2 minutes, until slightly charred.
6. Flake the drained tuna into the skillet and mix gently to combine.
7. Drain the pasta, reserving 1/4 cup of pasta water.
8. Add the pasta to the skillet along with the reserved pasta water, parsley, sea salt, black pepper, and red pepper flakes. Toss to combine.
9. Remove from heat and drizzle with lemon juice. Tip: The acidity brightens the dish.
10. Sprinkle with grated Parmesan cheese before serving.

Best enjoyed immediately, the dish offers a delightful contrast between the tender pasta and the crisp sweetcorn. For an extra touch, serve with a side of crusty bread to soak up the flavors.

Tuna and Spinach Omelette

Fancy a quick, nutritious breakfast that packs a punch? This Tuna and Spinach Omelette is your go-to, blending protein-rich tuna with fresh spinach for a hearty start.

Ingredients

• 2 pasture-raised eggs, lightly beaten
• 1/4 cup canned tuna, drained
• 1/2 cup fresh spinach, chopped
• 1 tbsp clarified butter
• 1/4 tsp sea salt
• 1/8 tsp freshly ground black pepper

Instructions

1. Heat a non-stick skillet over medium heat (350°F) and add clarified butter, swirling to coat.
2. Pour the lightly beaten eggs into the skillet, tilting to spread evenly.
3. As edges set, gently lift with a spatula, letting uncooked eggs flow underneath.
4. Sprinkle sea salt and black pepper evenly over the eggs.
5. Layer chopped spinach and drained tuna on one half of the omelette.
6. Fold the other half over the filling, pressing lightly with the spatula.
7. Cook for another 1-2 minutes until the eggs are fully set but still moist.
8. Slide onto a plate, serve immediately.

Makes a fluffy, flavorful omelette with a perfect balance of textures. Try garnishing with a sprinkle of fresh herbs or a dash of hot sauce for an extra kick.

Mediterranean Tuna Salad

Vibrant and satisfying, this Mediterranean Tuna Salad combines fresh flavors with pantry staples for a quick, nutritious meal.

Ingredients

• 2 cans (5 oz each) wild-caught tuna in olive oil, drained
• 1/2 cup English cucumber, finely diced
• 1/4 cup Kalamata olives, pitted and sliced
• 1/4 cup red onion, thinly sliced
• 1/2 cup cherry tomatoes, quartered
• 2 tbsp extra virgin olive oil
• 1 tbsp fresh lemon juice
• 1 tsp Dijon mustard
• 1/2 tsp dried oregano
• Sea salt and freshly ground black pepper, to taste
• 2 cups mixed greens

Instructions

1. In a large mixing bowl, flake the drained tuna with a fork.
2. Add the diced cucumber, sliced Kalamata olives, thinly sliced red onion, and quartered cherry tomatoes to the bowl.
3. In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, Dijon mustard, and dried oregano until emulsified.
4. Pour the dressing over the tuna mixture and gently toss to combine. Season with sea salt and freshly ground black pepper to taste.
5. Divide the mixed greens between two plates and top with the tuna salad.

Hearty and flavorful, this salad offers a delightful contrast of textures, from the crisp vegetables to the tender tuna. Serve it with a slice of crusty whole-grain bread for a complete meal.

Tuna and Brown Rice Bowl

Simplify your meal prep with this nutrient-packed tuna and brown rice bowl. Perfect for a quick lunch or dinner, it’s both satisfying and easy to make.

Ingredients

• 1 cup cooked brown rice, cooled
• 1 can (5 oz) wild-caught tuna in olive oil, drained
• 1/2 cup English cucumber, finely diced
• 1/4 cup red onion, thinly sliced
• 1 tbsp fresh dill, chopped
• 1 tbsp extra virgin olive oil
• 1 tbsp fresh lemon juice
• 1/2 tsp sea salt
• 1/4 tsp freshly ground black pepper
• 1/4 cup feta cheese, crumbled
• 1/2 avocado, sliced

Instructions

1. In a large mixing bowl, combine the cooled brown rice and drained tuna, breaking the tuna into flakes with a fork.
2. Add the diced cucumber, sliced red onion, and chopped dill to the bowl.
3. Drizzle with extra virgin olive oil and fresh lemon juice, then season with sea salt and freshly ground black pepper.
4. Toss the mixture gently until all ingredients are evenly distributed and coated with the dressing.
5. Divide the mixture between two serving bowls and top each with crumbled feta cheese and sliced avocado.
6. Serve immediately, or refrigerate for up to 2 hours to allow flavors to meld.

Marvel at the creamy texture of the avocado against the crisp cucumber and tender tuna. The tangy feta and fresh dill elevate the dish, making it a refreshing yet hearty option. For an extra crunch, sprinkle with toasted sesame seeds before serving.

Tuna and Egg Salad

Outstanding for a quick lunch or a light dinner, this Tuna and Egg Salad combines simplicity with nutrition. Opt for high-quality ingredients to elevate the dish.

Ingredients

• 1 can (5 oz) wild-caught tuna in water, drained
• 2 pasture-raised eggs, hard-boiled and chopped
• 1/4 cup mayonnaise
• 1 tbsp Dijon mustard
• 1/2 cup celery, finely diced
• 1/4 cup red onion, minced
• 1 tbsp fresh dill, chopped
• 1/2 tsp sea salt
• 1/4 tsp freshly ground black pepper

Instructions

1. In a medium bowl, flake the drained tuna with a fork until evenly shredded.
2. Add the chopped hard-boiled eggs to the bowl with the tuna.
3. In a small bowl, whisk together mayonnaise and Dijon mustard until smooth.
4. Pour the mayonnaise mixture over the tuna and eggs, gently folding to combine.
5. Add the diced celery, minced red onion, and chopped fresh dill to the bowl.
6. Season with sea salt and freshly ground black pepper, mixing gently to incorporate.
7. Chill the salad in the refrigerator for at least 30 minutes to meld the flavors.

Zesty and creamy, this salad offers a satisfying crunch from the celery and a sharp bite from the red onion. Serve it on a bed of mixed greens or between slices of artisan bread for a hearty sandwich.

Tuna and Vegetable Stir Fry

Busy weeknights call for quick, nutritious meals that don’t skimp on flavor. This Tuna and Vegetable Stir Fry delivers with minimal prep and maximum taste.

Ingredients

• 1 tbsp clarified butter
• 1 cup fresh tuna steak, cubed
• 2 cups mixed vegetables (bell peppers, snap peas, carrots), julienned
• 1 tbsp fresh ginger, minced
• 2 cloves garlic, minced
• 1 tbsp soy sauce
• 1 tsp sesame oil
• 1/2 cup scallions, sliced

Instructions

1. Heat clarified butter in a large skillet over medium-high heat until shimmering.
2. Add cubed tuna steak, searing for 2 minutes per side until lightly browned. Remove and set aside.
3. In the same skillet, add julienned vegetables, minced ginger, and garlic. Stir-fry for 3-4 minutes until vegetables are crisp-tender.
4. Return tuna to the skillet. Add soy sauce and sesame oil, tossing to combine. Cook for an additional 1 minute.
5. Garnish with sliced scallions before serving.

Tip: For even cooking, ensure all vegetables are cut to similar sizes. Tip: Do not overcrowd the skillet to allow proper searing. Tip: Fresh tuna works best, but high-quality canned tuna can be a substitute in a pinch.

Tender tuna pairs perfectly with the crunch of fresh vegetables, offering a balanced bite. Serve over a bed of steamed jasmine rice for a complete meal.

Tuna and Lentil Salad

Ready to elevate your lunch game? This Tuna and Lentil Salad combines protein-packed tuna with hearty lentils for a dish that’s both nutritious and satisfying.

Ingredients

• 1 cup dried French green lentils, rinsed
• 2 cups water
• 1/2 tsp sea salt
• 2 tbsp extra-virgin olive oil
• 1 tbsp fresh lemon juice
• 1 tsp Dijon mustard
• 1/4 tsp freshly ground black pepper
• 1/2 cup finely diced red onion
• 1/4 cup chopped fresh parsley
• 1 can (5 oz) wild-caught tuna in olive oil, drained
• 1/2 cup cherry tomatoes, halved

Instructions

1. In a medium saucepan, combine lentils, water, and sea salt. Bring to a boil over high heat.
2. Reduce heat to low, cover, and simmer for 20-25 minutes until lentils are tender but not mushy. Drain any excess water and let cool to room temperature.
3. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, and black pepper to create the dressing.
4. In a large mixing bowl, combine cooled lentils, red onion, parsley, tuna, and cherry tomatoes.
5. Pour the dressing over the salad and toss gently to combine all ingredients evenly.
6. Let the salad sit for 10 minutes before serving to allow flavors to meld.

Kick back and enjoy the contrast of textures, from the firm lentils to the flaky tuna. Serve atop a bed of arugula for an extra peppery bite or with crusty whole-grain bread on the side.

Tuna and Zucchini Noodles

This dish combines the lightness of zucchini with the rich flavor of tuna for a satisfying meal. Tuna and zucchini noodles offer a quick, nutritious option that doesn’t skimp on taste.

Ingredients

• 2 medium zucchinis, spiralized into noodles
• 1 can (5 oz) high-quality tuna in olive oil, drained
• 2 tbsp extra-virgin olive oil
• 1 clove garlic, minced
• 1/4 tsp red pepper flakes
• 1 tbsp freshly squeezed lemon juice
• 1/4 cup freshly grated Parmesan cheese
• Salt, to precise taste
• Freshly ground black pepper, to precise taste

Instructions

1. Heat olive oil in a large skillet over medium heat until shimmering, about 1 minute.
2. Add minced garlic and red pepper flakes, sautéing until fragrant, 30 seconds.
3. Increase heat to medium-high, add zucchini noodles, tossing frequently until just tender, 2-3 minutes.
4. Tip: Avoid overcooking to maintain noodle texture.
5. Stir in drained tuna, breaking it apart gently with a fork, and cook until heated through, 1 minute.
6. Remove skillet from heat, drizzle with lemon juice, and season with salt and pepper.
7. Tip: Adjust seasoning carefully to enhance the natural flavors.
8. Sprinkle with Parmesan cheese, tossing lightly to combine.
9. Tip: For a richer flavor, use a microplane to grate the Parmesan finely.
10. Serve immediately, garnished with additional Parmesan if desired.

Delight in the contrast between the tender zucchini and the hearty tuna. This dish shines when served with a crisp white wine or as a light lunch option.

Tuna and Black Bean Tacos

Perfect for a quick, nutritious meal, these tuna and black bean tacos combine simplicity with bold flavors. Packed with protein and fiber, they’re a satisfying option for any day of the week.

Ingredients

• 1 can (5 oz) wild-caught tuna in water, drained
• 1 cup cooked black beans, rinsed
• 1/2 cup diced red onion
• 1/4 cup chopped fresh cilantro
• 2 tbsp extra-virgin olive oil
• 1 tbsp fresh lime juice
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 4 small corn tortillas
• 1/2 cup crumbled queso fresco
• 1 ripe avocado, sliced

Instructions

1. In a medium bowl, flake the drained tuna with a fork.
2. Add the black beans, red onion, cilantro, olive oil, lime juice, cumin, and smoked paprika to the bowl. Mix gently to combine.
3. Heat a dry skillet over medium-high heat. Warm each tortilla for about 30 seconds per side until pliable.
4. Divide the tuna mixture evenly among the tortillas.
5. Top each taco with crumbled queso fresco and avocado slices.

Lightly charred tortillas contrast beautifully with the creamy avocado and hearty tuna mixture. For an extra kick, drizzle with hot sauce or serve with lime wedges on the side.

Tuna and Tomato Basil Salad

Brighten up your meal with this refreshing Tuna and Tomato Basil Salad, perfect for a quick lunch or a light dinner. Bold flavors come together in minutes, offering a satisfying crunch and a burst of freshness.

Ingredients

• 1 cup fresh tuna steak, diced into 1/2-inch cubes
• 2 cups heirloom cherry tomatoes, halved
• 1/4 cup fresh basil leaves, chiffonade
• 2 tbsp extra virgin olive oil
• 1 tbsp balsamic vinegar
• 1/2 tsp sea salt
• 1/4 tsp freshly ground black pepper

Instructions

1. Preheat a non-stick skillet over medium-high heat for 2 minutes until hot.
2. Add the diced tuna to the skillet, searing for 1 minute per side until just opaque. Tip: Do not overcrowd the skillet to ensure even cooking.
3. Transfer the seared tuna to a mixing bowl, allowing it to cool for 5 minutes.
4. Add the halved heirloom tomatoes and chiffonade basil to the bowl with the tuna.
5. Drizzle with extra virgin olive oil and balsamic vinegar, then season with sea salt and freshly ground black pepper. Tip: Toss gently to avoid breaking the tuna pieces.
6. Let the salad marinate at room temperature for 10 minutes before serving. Tip: This enhances the flavors.

Delight in the contrast of the tender tuna against the juicy tomatoes, with the basil adding a fragrant note. Serve atop a bed of mixed greens for an extra layer of texture or alongside crusty bread to soak up the dressing.

Tuna and Kale Caesar Wrap

Now, let’s dive into making a Tuna and Kale Caesar Wrap that’s both nutritious and packed with flavor.

Ingredients

• 1 cup canned tuna in olive oil, drained
• 2 cups kale, stems removed and leaves thinly sliced
• 1/2 cup Caesar dressing, homemade or store-bought
• 1/4 cup grated Parmesan cheese
• 4 large whole wheat tortillas
• 1 tbsp lemon juice, freshly squeezed
• 1/2 tsp black pepper, freshly ground
• 1/4 tsp sea salt

Instructions

1. In a large mixing bowl, combine the drained tuna, sliced kale, Caesar dressing, Parmesan cheese, lemon juice, black pepper, and sea salt. Mix thoroughly until all ingredients are evenly coated.
2. Lay out the whole wheat tortillas on a clean, flat surface. Divide the tuna and kale mixture evenly among the tortillas, spreading it in the center of each.
3. Fold the bottom edge of each tortilla over the filling, then fold in the sides and roll tightly to enclose the filling completely.
4. Heat a large non-stick skillet over medium heat (350°F). Place each wrap seam-side down in the skillet and cook for 2-3 minutes on each side, or until the tortilla is golden brown and crispy.
5. Remove the wraps from the skillet and let them rest for 1 minute before slicing diagonally. Serve immediately for the best texture and flavor.

Enjoy the crisp exterior and the creamy, tangy interior of these wraps. For an extra kick, serve with a side of spicy aioli or a simple green salad.

Conclusion

Kickstart your journey to healthier eating with our roundup of 20 delicious canned tuna recipes! Packed with nutrition and flavor, these dishes are perfect for busy weeknights or meal prep. We’d love to hear which recipes you try and love—drop a comment below. Don’t forget to share your favorites on Pinterest to inspire fellow home cooks. Happy cooking!

Michael Johnson

Michael Johnson is the founder of Pan Mastery, Inspired by his blacksmith grandfather’s legacy has a deep appreciation for hand-crafted pots and pans, he provides invaluable guides, reviews, and recipes to enhance your culinary journey.