3 Dishes That Take Canned Tuna to the Next Level

Because it’s one of our favorite healthy convenience foods for a quick lunch (or dinner), we’ve taken canned tuna — high in protein and Omega-3 fatty acids — beyond the classic mayo-laced sandwich salad. Garlicky tahini, rich avocado and creamy Dijon vinaigrette are swapped in for heavy mayonnaise in these three easy recipes that take canned tuna to the next level.

Zucchini Noodles Tuna Nicoise

Serves: 2

Ingredients:

2 tablespoons plain low-fat yogurt

2 tablespoons olive oil

1 tablespoon white wine vinegar

1 1/2 teaspoons fresh lemon juice

3/4 teaspoon Dijon mustard

1 small clove garlic

Salt and pepper

2 zucchini, spiralized

One 5-ounce can tuna, such as Wild Planet

10 green beans, trimmed, halved and boiled until just tender

1/2 pint grape tomatoes, halved

2 tablespoons chopped fresh herbs, such as parsley, mint and basil

2 hard-cooked eggs, cut in wedges

Directions:

Using a blender, combine the yogurt, oil, vinegar, lemon juice, mustard and garlic; season with salt and pepper.

Place the zucchini ribbons in a salad bowl. Add the tuna, green beans, tomatoes and herbs; toss together. To serve, divide the tuna mixture and eggs among 2 plates.

Per serving: Calories 323; Fat 19.8 g (Saturated 4.2 g); Cholesterol 215 mg; Sodium 288 mg; Carbohydrate 14.3 g; Fiber 3.5 g; Sugars 5.6 g; Protein 25.4 g

Mexican Tuna-Avocado Tostadas

Serves: 2

Ingredients:

One 5-ounce can tuna, such as Wild Planet

1 ripe avocado, chopped

1 teaspoon chipotle chile powder, or to taste

Juice of 1 small lime

Salt and pepper

2 soft corn tortillas, toasted in a dry hot skillet

Pickled jalapeno or fresh jalapeno, sliced crosswise, for topping

2 pitted black olives, sliced, for topping

1 tomato, chopped, for topping

1 tablespoon chopped scallions, for topping

Directions:

In a medium bowl, toss together the tuna, avocado, chile powder and lime juice; season with salt and pepper. Place each toasted corn tortilla on a plate and top with half of the tuna salad. Top each with jalapeno and half of the olives, tomato and scallions.

Per serving: Calories 302; Fat 15.8 g (Saturated 2.7 g); Cholesterol 29.1 mg; Sodium 303 mg; Carbohydrate 26.4 g; Fiber 9.5 g; Sugars 1.3 g; Protein 20.1 g

Tahini Tuna Salad

Serves: 2

Ingredients:

3 tablespoons tahini

1 small clove garlic

1/2 teaspoon ground cumin

1 tablespoon fresh lemon juice

One 5-ounce can tuna, such as Wild Planet

1 tablespoon chopped parsley, plus more for sprinkling

Salt and pepper

1 large tomato, sliced crosswise

Sesame seeds, toasted, for sprinkling

Directions:

In a blender or food processor, combine the tahini, garlic, cumin, lemon juice and 1/4 cup water; blend until smooth. Transfer to a bowl, stir in the tuna and parsley; season with salt and pepper.

Place a tomato slice on a plate, top with some tuna, another tomato slice and more tuna; sprinkle with parsley and sesame seeds. Repeat with the remaining ingredients.

Per serving: Calories 222.7; Fat 13.2 g (Saturated 2.3 g); Cholesterol 29.1 mg; Sodium 235 mg; Carbohydrate 9.4 g; Fiber 2.9 g; Sugars 0.5 g; Protein 20.5 g

Silvana Nardone is the author of Silvana’s Gluten-Free and Dairy-Free Kitchen: Timeless Favorites Transformed.

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