Canned Tuna, 3 Ways

Because its a single of our a one preferred healthy preference foods for a quick lunch (or dinner), weve taken canned tuna high in protein as well as Omega-3 greasy acids beyond a classic mayo-laced sandwich salad. Garlicky tahini, rich avocado as well as creamy Dijon vinaigrette have been substituted in for heavy mayonnaise in these three easy recipes which take canned tuna to a next level.

Zucchini Noodles Tuna Nicoise

Serves: 2

2tablespoonsplain low-fat yogurt
2 tablespoons olive oil
1tablespoon white wine vinegar
1 1/2teaspoons freshlemon juice
3/4 teaspoonDijon mustard
1 smallclove garlic
Salt as well as pepper
2 zucchini, spiralized
One 5-ounce can tuna, such as Wild Planet
10 green beans, trimmed, halved as well as boiled until just tender
1/2 pint grape tomatoes, halved
2 tablespoonschopped fresh herbs, such as parsley, packet as well as basil
2hard-cooked eggs, cut in wedges

Using a blender, combine a yogurt, oil, vinegar, lemon juice, mustard as well as garlic; deteriorate with salt as well as pepper.

Place a zucchini ribbons in a salad bowl. Add a tuna, green beans, tomatoes as well as herbs; toss together. To serve, divide a tuna reduction as well as eggs between 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

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 as well as pepper
2 soothing 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

In a medium bowl, toss together a tuna, avocado, chile powder as well as lime juice; deteriorate with salt as well as pepper. Place each toasted corn tortilla on a image as well as top with half of a tuna salad. Top each with jalapeno as well as half of a olives, chopped tomatoes as well as 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

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 as well as pepper
1 large tomato, sliced crosswise
Sesame seeds, toasted, for sprinkling

In a blender or food processor, combine a tahini, garlic, cumin, lemon extract as well as 1/4 crater water; mix until smooth. Transfer to a bowl, stir in a tuna as well as parsley; deteriorate with salt as well as pepper. Place a chopped tomatoes cut on a plate, top with some tuna, another chopped tomatoes cut as well as more tuna; sprinkle with parsley as well as sesame seeds. Repeat with a 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 Nardoneis a author ofSilvanas Gluten-Free as well as Dairy-Free Kitchen: Timeless Favorites Transformed.