Scientists now know that eating fish is good for your health, and they recommend that we increase the amount of fish in our diet. Given that tuna is one of the most familiar fish in America, it’s a great option when you’re trying to eat more fish. We’ve collected some great healthy tuna fish recipes to help you and your family get more of tuna’s nutritional benefits in your life.
1. Tuna Salad
Tuna salad is probably the most common tuna fish recipe out there. It’s easy and quick to make, and it tastes pretty good, too. But if you’re trying to make your tuna salad a little healthier, try replacing some or all of the mayo with Greek yogurt. Also, try serving your tuna salad on whole wheat bread, and include as many vegetables in your meal as possible. Adding onion to the salad and putting lettuce, cucumber and tomato on your sandwich will also help make this meal be extra nutritious.
2. Tuna Burgers
Eating Well has a number of great recipes with tuna fish, and their quick tuna burgers are a wonderful way to enjoy a hot meal while getting all of the benefits of eating fish. The recipe takes about 30 minutes to make, and it goes great with steamed broccoli.
3. Tuna Steaks
Of course, not all tuna comes from a can, and some of the tastiest tuna fish recipes are made using tuna steaks. Making grilled tuna steaks is easy and delicious. Grease your grill rack, and cook the fish directly over medium coals uncovered. How long you cook it will depend on the thickness of your fillet—plan on about 4-6 minutes per 1/2 inch. Flip the tuna halfway through the cooking. For more information on selecting and cooking tuna, visit Better Homes and Gardens.
4. Artichoke & Ripe Olive Tuna Salad
You’ve had tuna salad before, but have you had it like this? This recipe combines tuna, chopped olives, canned artichoke hearts, low-fat mayo, lemon juice and fresh oregano to create a truly unique and healthy tuna recipe. Try eating it on bread, with crackers, or just piled on top of crisp romaine leaves.
5. Tuna Pizza
If you like pizza, but don’t want all of the calories and fat, try this high protein tuna fish recipe. Take a whole wheat tortilla, smear it with 2 tablespoons of pizza sauce, then cover it with 1 can’s worth of tuna. Slice up some mushrooms, red peppers and onions and layer these over the tuna. Season to taste with spices like salt, pepper, basil, oregano or garlic. Sprinkle a small layer of low-fat mozzarella over the top and bake for about 6-8 minutes at 350 F. For other unique recipes for tuna fish, visit bodybuilding.com.
6. Spaghetti with Spicy Tuna Marinara Sauce
This recipe from foodnetwork.com combines tuna, fresh plum tomatoes, fresh garlic, olive oil, white wine and red pepper flakes into a delicious sauce. The total preparation time for this recipe is only 30 minutes, and it serves 4, so it’s a perfect choice for a family dinner. Serve with pasta and enjoy piping hot! Or for a lower carb option, substitute lightly cooked strips of zucchini for pasta.
7. Tuna Quesadilla
Our next healthy tuna recipe has a fun Mexican flair. In this recipe, you’ll mix 2 small cans of tuna with 1/2 cup freshly chopped scallions and 1/2 cup of drained salsa, then mix in 1 cup of shredded cheddar cheese. Spread this mixture on wheat tortillas, fold them closed, then cook to melt the cheese. Serve and enjoy!
8. Mediterranean Tuna Wrap
If you’re watching your carb intake, you may want to steer clear of some otherwise healthy tuna recipes, such as tuna sandwiches. Instead, you may prefer options like this Mediterranean tuna wrap from foodnetwork.com. This recipe combines tuna, red onion, parsley, Kalamata olives, lemon zest and lemon juice into a delicious salad that is served in a wrap with lettuce and tomato.
9. Tuna Rangoon
It takes a little time and effort to make this next option, and it ends up a little more decadent than some of our other tuna fish recipes, but it can’t be denied that it’s delicious. This recipe from Can You Stay for Dinner combines albacore tuna with sour cream, cream cheese, garlic and minced scallions to make a delicious filling for a fried treat reminiscent of crab rangoon. It’s probably not a tuna recipe you want to make every day, but if you’re going to splurge you could do worse.
10. Tuna and Kale Salad
Our last tuna fish recipe is both delicious and healthy. It contains kale, celery, parsley, onions, parmesan, eggs, capers, sunflower seeds—and no mayo. This recipe is high on protein, vitamins and taste—and low on unhealthy fats. Even better, making it hardly takes any work at all.