Admit it: you’ve had a can of tuna in your purse on more than one occasion. Cheap, convenient and on point with your protein agenda, canned tuna can be a fit woman’s life saver when she’s in a pinch.
But let’s face it, food from a can is rarely appetizing or satisfying, which is why we think it’s time to get a little creative with your canned fish. These recipes are not only high in protein, but also simple, budget-friendly and ready in 20 minutes or less. You can use any brand you like (we opted for Safe Catch because it’s sustainably caught, high in omega-3s and hand-packed in BPA-free cans), and adjust the ingredients to suit your dietary needs. And the best part? You’ll never have to cart a can opener in your purse again.
BACON WRAPPED STUFFED JALAPENOS
Recipe by Tiffany Brande, Whole Fork
Prep Time: 10 minutes / Total Time: 20 minutes / Makes 5-7 servings
• 1 (5 oz) can of Safe Catch tuna
• 3 green onions, finely chopped
• ⅓ – ½ red bell pepper, finely chopped
• 3-4 Tbsp Paleo mayo
• 5-7 jalapeño peppers
• 5-7 strips of bacon
• Salt and pepper
1. Stir together the tuna, onion, bell pepper and mayo. Season with salt and pepper to taste.
2. Cut peppers in half lengthwise and clean out all of the white insides and seeds.
3. Stuff each pepper with the tuna mixture. After, wrap each pepper with a strip of bacon.
Smaller peppers might only need ½ a strip of bacon.
4. Warm a frying pan over medium heat. Arrange the peppers on the pan so the ends of the bacon are pointing down and will stay closed while cooking. You can secure the bacon with toothpicks if necessary.
5. Turn the peppers over so the bacon cooks evenly on every side. Once cooked, remove the peppers and allow to cool on several paper towels to drain excess oil. Serve warm.
TUSCAN TUNA SALAD
Recipe by Carol Takakura, The Sage Gourmet
Total Time: 10 minutes / Makes 4 servings
• 2 (5 oz) cans of Safe Catch tuna
• 12 small grape tomatoes, halved lengthwise
• 1-2 Tbsp shallots, finely minced
• 2 Tbsp avocado oil
• 2 Tbsp lemon juice
• 1 (15 oz) can Borlotti or Cannellini beans,
rinsed and drained well
• 1/4 tsp Tuscan Herbed Sea Salt
• Freshly ground pepper to taste
1. Place tuna, tomatoes, shallots, avocado oil, and beans in a medium size serving bowl, stirring gently with a rubber spatula or wooden spoon.
2. Add Tuscan Herbed Salt and pepper to taste, mixing gently.
3. Cover and refrigerate until ready to serve. Stays fresh for 24-48 hours.
JALAPENO DILL TUNA SALAD
Recipe by Stephanie Duke Shaner
Total Time: 10 minutes / Makes 3 servings
• 3 (5 oz) cans of Safe Catch tuna
• 2 minced jalapeños
• 3 celery stalks, diced
• ½ cup of red onion, diced
• ¾ cup mayonnaise
• 3 Tbsp fresh dill
• 1 ½ tsp garlic
• 3 avocados, cut in half
• Salt and pepper to taste
1. In a mixing bowl, mix together the tuna, jalapeños, celery, red onion, mayonnaise, garlic, salt and pepper.
2. Remove a bit of flesh from avocado halves. Spoon tuna mixture into each half and serve.
Gluten-Free Tuna Burgers
Recipe by Carol Takakura, The Sage Gourmet
Prep Time: 10 minutes / Total Time: 20 minutes / Makes 4 servings
• 2 (5 oz) cans of Safe Catch tuna
• 2 tsp Annie’s Naturals Organic
Horseradish Mustard (O, GF)
• 1 large or 2 small eggs, beaten
• 1 raw carrot, peeled and finely grated
• 1⁄4 cup Ian’s Original Flavor Panko
breadcrumbs (GF)
• 2 tbsp chives, green onions,
or shallots, freshly chopped
• 2 tbsp parsley, freshly chopped
• ⅛ – ¼ tsp Sriracha sauce (GF)
• 1 cup lettuce, shredded
• 2-4 tsp Grapeseed or light olive oil
• 4 Udi’s multi-grain buns (GF)
*GF = Gluten free, O=Organic
1. In a mixing bowl, combine tuna, mustard, egg, carrot, panko breadcrumbs, chives, parsley and Sriracha. Split evenly and shape into four patties, set aside.
2. Heat large skillet for one minute over medium heat, then add enough olive oil to cover bottom of skillet. Sauté tuna patties for 8 minutes, gently turning once halfway through. Note: Use a fish turner or two spatulas—one on top and one on bottom—to turn burgers that hold together.
3. While burgers are cooking, toast buns, and set aside. Plate burgers on top of buns. Top with lettuce and serve.
