Michelle Fragoso finds there’s so much more to tuna than just sandwiches
1. Patty cakes
For a quick dinner, combine tuna with an egg, some flour, grated carrot and mashed potato. Mould into patties and pan-fry until each side is golden.
2. Tuna Italiano
A dinner the whole family will enjoy! Combine cooked pasta with tuna in oil (try experimenting with different flavours). Chop and add cherry tomatoes, cucumber, capsicum, red onion and a squeeze of lemon juice.
3. Tomato treats
Stuffed tomatoes, with a salad, make for a great light meal. Preheat oven to 190ºC. Slice off the top of a tomato and scoop out flesh. Place upside down on a paper towel to drain. Fill with a mixture of drained tuna, finely chopped onion and garlic, and a squeeze of lemon. Top with parmesan and bake until tender.
4. Double dip
Whip up a tuna dip in just seconds! Mix together sandwich tuna (drained), mashed avocado, a spoonful of low-fat mayo and a sprinkle of pepper. Serve with raw vegies or multi-grain crackers.
5. Sweet salad
Perfect for summer – combine cooked coucous with tuna, sultanas, chickpeas and crumbled feta. Sprinkle with chopped parsley and lemon juice to serve.
6. Tuna ‘sushi’
A new twist on an old favourite! Spread mashed avocado on flour tortillas. Layer each tortilla with baby spinach leaves and tuna. Roll each tortilla tightly and slice vertically.
7. More mac and cheese
A simple and mouth-watering way to include more tuna in your diet is to add drained tuna chunks to your favourite mac and cheese!
8. Protein power
Create a lunch that’s high in protein and taste! Combine drained tuna with chickpeas, red kidney beans, lemon juice and your favourite chopped herbs. Top with cottage cheese and serve wtih toast triangles.
9. Pizza fun
Most flavoured tuna varieties go well with pizza: we like sundried tomato, chilli and tomato & onion… simply add vegies, sprinkle with cheese and bake until golden.
10. Tuna top-up
Need a quick snack idea? Chop a capsicum in half, remove the seeds from each half and fill with tuna and a dollop of ricotta, then season with cracked pepper and serve!
Did you know? Tuna is a superfood! Along with omega-3, it also contains selenium, niacin and vitamin B12.