Source: Tbralnina, AdobeStockTuna is a staple ingredient in many healthy and balanced dishes. Fresh tuna boasts a firm texture and moderate fat content, while canned tuna perfectly complements a variety of healthy eating recipes and more. We're sharing ideas for making tuna bowls! They're also great because they're incredibly easy to assemble – just like building blocks!
1. Canned Tuna and Rice Bowl
Source: AdobeStockA classic recipe every home cook should know.
You'll need: 80g rice, 100g canned tuna in its own juice, 1 avocado, 1 tomato, 1/2 bell pepper, 1 handful of arugula or other greens, olive oil, lemon juice, spices.
Preparation: Cook the rice in advance, flake the tuna with a fork, wash and dry the greens, and chop the avocado and bell pepper. Combine everything in a bowl, season, and drizzle with olive oil and lemon juice.
2. Fresh Tuna and Vegetable Bowl
Source: AdobeStockOnly buy fresh fish from trusted stores.
You'll need: 100g sushi rice, 120g fresh tuna, 1/2 avocado, 1/2 cucumber, 1 tbsp soy sauce, 1 tsp sesame oil, greens.
Preparation: Cook the rice according to package instructions, dice the tuna, and chop the vegetables as desired. Arrange everything in a bowl and add some greens or sprouts. Mix soy sauce with sesame oil for the dressing.
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3. Tuna and Cauliflower Bowl
Source: AdobeStockAny type of tuna – fresh, salted, or canned – will work for this recipe.
You'll need: 150g tuna, 200g cauliflower, 1 cucumber, 1 bell pepper, 1 avocado, 2 tbsp Greek yogurt, 2 tbsp sesame oil, Sriracha sauce.
Preparation: Finely chop or blend the cauliflower until it resembles small rice-like crumbs. Then sauté it in sesame oil, dice the tuna, and chop the vegetables as desired. Arrange everything on plates, and for the bowl dressing, mix Greek yogurt with Sriracha to taste.
4. Baked Potato and Tuna Bowl
Source: AdobeStockEspecially for when you need a hearty, satisfying dinner after an active day.
You'll need: 250g new potatoes, 120g canned tuna in oil, 1/2 red onion, 1 tomato, 1 tsp mustard, greens, spices.
Preparation: Season and bake the potatoes whole or in wedges for about 25 minutes in the oven at 200 degrees Celsius. Cut the tomato into quarters and the onion into thin slices. Flake the tuna with a fork, arrange all ingredients in a bowl, and add some greens and mustard.
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5. Tuna, Quinoa, and Arugula Bowl
Source: AdobeStockQuinoa adds a subtle nutty flavor to the dish.
You'll need: 100g quinoa, 120g canned tuna in its own juice, 1/2 bell pepper, 1 handful of arugula, 1 tbsp olive oil.
Preparation: Cook the quinoa according to package instructions and dress it with olive oil. Flake the tuna with a fork, chop the bell pepper, and wash the arugula. Arrange everything beautifully in a bowl and serve.
6. Tuna, Bean, and Corn Bowl
Source: AdobeStockIf you like, add some bulgur or rice to this.
You'll need: 120g canned tuna in oil, 100g canned red kidney beans, 50g canned corn, 1 cucumber, greens.
Preparation: Drain the liquid from all canned goods, flake the tuna, chop the cucumber, and finely chop the greens. Arrange all ingredients beautifully in a bowl. Done!
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7. Grilled Vegetable and Tuna Steak Bowl
Source: AdobeStockThis bowl will taste especially delicious if prepared at a picnic.
You'll need: 2 tuna steaks, 1 zucchini, 1 bell pepper, 1 eggplant, olive oil, salt, ground black pepper, greens.
Preparation: Salt, pepper, and sear the tuna steaks for 1-2 minutes per side in a pan. Roughly chop and grill the vegetables on a grill or grill pan until cooked through. Arrange everything in bowls, drizzle with olive oil, and sprinkle with greens.
8. Canned Tuna, Egg, and Avocado Bowl
Source: AdobeStockSimply wonderful for breakfast!
You'll need: 80g bulgur or quinoa, 120g canned tuna in its own juice, 1 egg, 1/2 avocado, 2 cherry tomatoes, greens, olive oil.
Preparation: Cook the grain, flake the tuna with a fork, and prepare the egg however you like. Slice the vegetables, finely chop the greens, arrange everything in a bowl, and drizzle the finished bowl with olive oil.
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9. Fresh Tuna and Mango Bowl
Source: AdobeStockAn appealing bowl with a unique flavor.
You'll need: 100g rice, 120g fresh tuna, 1/2 mango, 1/2 cucumber, 1 tbsp soy sauce, sesame seeds.
Preparation: Cook the rice according to package instructions, dice the tuna and mango, and slice the cucumber into rounds. Arrange everything in a bowl, drizzle with soy sauce, and sprinkle with sesame seeds.
10. Marinated Tuna, Quinoa, and Vegetable Bowl
Source: AdobeStockPerhaps the most vibrant and colorful bowl from this collection of recipes.
You'll need: 200g fresh tuna, 150g quinoa, 4 radishes, 1 cucumber, 1 carrot, 120g purple cabbage, 1/2 avocado, 3 tbsp canned corn, teriyaki sauce, Tabasco sauce, sesame seeds.
Preparation: Dice the tuna and marinate it in teriyaki sauce with Tabasco and sesame seeds for 20 minutes. Cook the quinoa until done, thinly slice all the vegetables, and beautifully arrange the ingredients in bowls. Enjoy your meal!