Source: FomaA, AdobeStockTuna is a unique product that fits perfectly into a healthy diet because it contains minimal fat yet a wealth of beneficial amino acids. In our selection, we've gathered recipes using both fresh tuna fillets and readily available canned tuna to make your menu as diverse as possible!
1. Healthy Sesame Tuna Steak
Source: AdobeStockAn exquisite restaurant-quality dish that cooks in minutes.
You will need: 300g tuna fillet, 2 tbsp sesame seeds, 1 tbsp soy sauce, 1 tsp olive oil, lemon juice, ground black pepper.
Preparation: Slice the tuna fillet into steaks 20-25 mm thick. Season with pepper, drizzle with soy sauce and lemon juice, and marinate for 10-15 minutes. Then, coat each piece in sesame seeds and pan-fry the steaks in a small amount of oil for 1-2 minutes per side. The center should remain pink.
2. Healthy Salad with Canned Tuna and White Beans
Source: AdobeStockA hearty and balanced lunch recipe with a double portion of protein.
You will need: 1 can of tuna in its own juice, 100g canned white beans, 1 red onion, 1 bunch of parsley, olive oil, lemon juice.
Preparation: Drain the liquid from the tuna and beans, and lightly mash the fish with a fork. Separately, thinly slice the red onion. Chop the parsley, mix all ingredients together, then dress the salad with olive oil and a squeeze of lemon juice.
3. Healthy Tuna Tartare with Avocado
Source: AdobeStockA light and interesting appetizer made with fresh tuna.
You will need: 300g tuna fillet, 1 avocado, 30g capers, 40g onion, 20ml soy sauce, 15ml sesame oil, 1.5 tsp lemon juice, 0.5 tsp lemon zest, 1 pinch of salt, ground black pepper, sesame seeds.
Preparation: Dice the tuna fillet and avocado into small cubes. Mince the onion and capers. Separately, mix soy sauce, sesame oil, lemon juice, and zest. Gently combine all ingredients, season with salt and pepper, and sprinkle the tartare with sesame seeds.
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4. Healthy Patties with Canned Tuna and Cottage Cheese
Source: AdobeStockIncredibly tender patties where the cottage cheese is completely undetectable.
You will need: 1 can of tuna in its own juice, 100g cottage cheese, 1 egg, 2 tbsp oat bran, green onions, salt, spices.
Preparation: Squeeze excess liquid from the tuna, mash it with a fork, then mix with cottage cheese, egg, and oat bran. Season, add finely chopped green onions, and let the mixture rest for 10 minutes. Form small patties and fry them in a non-stick pan with a lid for 5 minutes on each side.
5. Healthy Tuna Skewers with Vegetables
Source: AdobeStockA vibrant dish for lovers of roasted vegetables and juicy fish.
You will need: 400g tuna fillet, 1 zucchini, 1 bell pepper, 1 red onion, salt, ground black pepper, dried oregano.
Preparation: Roughly chop the tuna fillet and vegetables, and alternately thread them onto skewers. Sprinkle with spices and bake the skewers for approximately 12-15 minutes in the oven at 200 degrees Celsius. It's important not to overcook the fish!
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6. Healthy Salad with Canned Tuna, Eggs, and Cucumber
Source: AdobeStockA healthy salad recipe for a snack or light dinner.
You will need: 1 can of tuna in its own juice, 2 eggs, 1 cucumber, 2 tbsp Greek yogurt, 1 pinch of salt, ground black pepper.
Preparation: Hard-boil the eggs and dice them along with the cucumber. Mash the tuna with a fork, mix all ingredients, season with salt and pepper, and dress the salad with Greek yogurt.
7. Tuna Steaks with Steamed Broccoli
Source: AdobeStockA low-calorie dish with high content of both protein and fiber.
You will need: 2 tuna steaks, 200g broccoli, 1 pinch of salt, ground black pepper.
Preparation: Divide the broccoli into florets and steam them along with the tuna steaks for about 8-10 minutes. Season with salt and pepper before serving.
8. Healthy Canned Tuna Pâté
Source: AdobeStockPerfect for spreading on crackers or toast, and it's ready in just a few minutes.
You will need: 1 can of tuna in its own juice, 1 egg, 50g onion, 50g hard cheese, herbs, salt, spices.
Preparation: Hard-boil the egg in advance, grate the cheese on a coarse grater, chop the herbs, and roughly chop the onion. Blend all ingredients together, gradually adding a few spoons of the tuna liquid for a smoother consistency. Season the resulting pâté.
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9. Couscous with Tuna and Tomatoes
Source: AdobeStockCan be served as a salad or as a side dish.
You will need: 1 can of tuna in its own juice, 150g couscous, 1 bell pepper, 2 tomatoes, 1/2 red onion, 2 tbsp olive oil, herbs, salt, spices.
Preparation: Prepare couscous according to package instructions, finely chop the vegetables, mince the herbs, and mash the tuna with a fork. Mix all ingredients together, season with salt and spices, and dress the dish with olive oil.
10. Healthy Stuffed Eggs with Tuna
Source: AdobeStockA satisfying appetizer for everyday or a festive table.
You will need: 4 eggs, 1 can of tuna in its own juice, 2 tbsp Greek yogurt, 1 tsp mustard, herbs, salt, spices.
Preparation: Boil, cool, and peel the eggs, cut them in half, and separate the yolks. Mash the yolks with the canned tuna using a fork, mix them with chopped herbs, Greek yogurt, mustard, salt, and spices. Stuff the egg white halves with the prepared filling.
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11. Tuna Fillet with Vegetables in the Oven
Source: AdobeStockNo separate side dish will be needed!
You will need: 400g tuna fillet, 1 zucchini, 1 carrot, 1 bell pepper, 100g cherry tomatoes, 1 tbsp soy sauce, spices, dried basil.
Preparation: Roughly chop the tuna fillet and vegetables, mix them with spices and soy sauce, place in an oven-safe dish, and sprinkle with basil. Bake for 15-20 minutes in the oven at 190 degrees Celsius.
12. Healthy Lavash Roll with Tuna and Vegetables
Source: AdobeStockThe ideal recipe for a healthy snack or quick breakfast.
You will need: 1 sheet of lavash, 1 can of tuna in its own juice, 1 cucumber, 1 tomato, 2 lettuce leaves, 3 tbsp cream cheese, herbs.
Preparation: Mash the tuna with a fork, chop the vegetables and herbs. Spread cream cheese on the lavash, layer with lettuce leaves, and add the rest of the filling. Tightly roll the lavash into a wrap and lightly toast it in a dry pan on both sides until slightly crispy.