Tuna is one of the best sources of omega-3 fatty acids – the good for you fats found primarily in fatty fish and flax – and can be transformed into a near endless array of healthy – yet quite delicious – recipes. Here are four recipes featuring a few new specialty tuna offerings available at your local grocery store.
Healthy recipes featuring canned tuna
Tuna is protein-packed and an excellent source of health-promoting omega-3s (Read Tuna: The new health food for more reasons to eat more tuna.). Experts recommend two to three servings of fish per week — these delectable recipes will make that a delicious doing.
Thai Tuna and Coleslaw Roll
Serves 2 This flavorful wrap — made with Bumble Bee Sensations Spicy Thai Chili Tuna — is a welcome zing for your midday meal. If spice isn’t your thing, any plain or flavored tuna can be used for an equally delicious dish. Recipe courtesy of Bumble Bee. For the dressing:
1 tablespoon rice vinegar
1/2 tablespoon soy sauce
1/2 tablespoon honey
1 teaspoon sesame oil
1 teaspoon chunky peanut butter For the coleslaw:
3 cups shredded cabbage, approx 1/4 head
1 cup shredded purple cabbage, approx 1/8 head
1/2 cup sliced green onions
1/2 cup coarsely chopped fresh cilantro
1 teaspoon sesame seeds
1/2 cup chow mein noodles For assembly:
2 (10-inch) spinach herb flour tortilla wraps
1 (5-ounce) can Bumble Bee Sensations Spicy Thai Tuna, do not drain Directions:
1. Prepare dressing in a small cup, whisking rice vinegar, soy sauce, honey, sesame oil and peanut butter until combined. 2. In a large bowl, place cabbage, green onion, cilantro, sesame seeds, chow mein noodles and dressing to make Asian style coleslaw. Toss to combine. 3. Heat tortillas for 10 seconds in the microwave to make them pliable. Evenly divide coleslaw mixture and tuna between the two tortillas. Fold tortillas burrito style one at a time. Cut each in half diagonally and serve.
Hickory Smoked Tuna Quesadilla
Serves 4 main course or makes 16 appetizers A smoky cheesy easy quesadilla recipe that can be served as a main course or offered as an appetizer. Recipe courtesy of StarKist. Ingredients:
2 (4.5 ounces each) pouches StarKist Tuna Creations, Hickory Smoked
1 cup shredded Colby-Jack cheese blend
1/4 cup green onions, thinly sliced
3 ounces cream cheese, softened at room temperature
1/4 cup roasted red pepper, cut into small strips
4 flour tortillas, burrito size Directions:
1. In a small bowl, mix tuna, cream cheese, shredded cheese, pepper strips and sliced onions until blended. Spread tuna mixture on one tortilla shell, to the edges. Top with the other tortilla shell. Repeat with remaining tortillas. 2. Lightly spray a large skillet over medium heat with vegetable spray. One at a time, brown quesadillas in the skillet until golden brown on each side, cooking approximately 2 to 3 minutes each side. Cut each quesadilla into 8 wedges and serve.
Tuna and Salad Pita Pockets
Serves 2 Nibble on one of these filling sandwiches for lunch and you’ll be scrumptiously satisfied until dinner. Recipe courtesy of Chicken of the Sea. Ingredients:
8 cups lightly packed Bibb or red or green leaf lettuce, torn into bite-size pieces
1 medium tomato, cut into 1/2-inch dice
1 small carrot, peeled and shredded
1 (6-ounce) can Chicken of the Sea Solid White Albacore Tuna in Oil
2 tablespoons olive oil
2 teaspoons red wine vinegar
1/8 teaspoon salt
Freshly ground black pepper
2 pita breadsDirections:
1. In medium bowl, toss together the lettuce, tomato, carrot and tuna. Drizzle the oil over the salad and toss again. Sprinkle on the vinegar, salt and pepper to taste and toss again. 2. Cut the pitas in half to make four pockets. With tongs, fill each pocket with about two cups of the tuna and salad mixture. Serve at once so the bread doesn’t become soggy.