Dressing Up Your Canned Tuna
The classic tuna sandwich will never go out of style, but you can kick up canned tuna with more than just slices of bread and a dollop of mayo. Here are some easy-to-make ideas that can transform eating simple canned tuna (and salmon) into a new, improved and healthy experience.
The Nutritional Benefits
Both canned tuna and salmon (packed in water) are high in protein and many energy-boosting B-vitamins. Two ounces (or 1/4 cup) of canned tuna contains 50 calories, 0.5 grams of fat and is carb-free. Tuna and salmon are also packed with selenium, a trace mineral that helps keep the body in top working order. (You can get 64% of your daily needs in one 2-ounce serving.) It’s still unclear the role selenium plays in cancer prevention, but you may see the name popping in and out of the news as new studies are published.
Both tuna and salmon are high in omega-3 fats, which are trumpeted for their heart-healthy benefits as well as contributions to growth and brain function. Try getting 4 to 5 ounces, twice a week, and choose chunk light tuna, which studies show have lower mercury levels.
Canned Fish Ideas
Canned tuna or fish is a hot commodity in my house, so we always have plenty on hand. And when cans run for less than $3 a pop, they’re a thrifty protein choice. Here are some ways I’ve used the canned stuff successfully:
- Tossed with pasta and tomato sauce
- Mixed in a green salad with romaine lettuce, tomatoes and radishes
- Formed into salmon cakes, cooked in the pan and finished in the oven
- In a tuna casserole
When I went searching for more recipes to try, I came across a Peruvian Canned Tuna Ceviche (a.k.a. Ceviche De Atun). Of course, the title made me click on it — it does look tasty: a mix of jalapeno, onions, lime juice and cilantro. I haven’t tried it yet, but if you do, let me know what you think.
- Recipes to try:
- Tuna Pomodoro
- Healthy Homestyle Tuna Casserole
- The EatingWell Tuna Melt
- Peruvian Canned Tuna Ceviche
- Easy Salmon Cakes
- Nouveau Nicoise
- Chopped Salad Al Tonno
TELL US: What’s your trick for kicking up canned fish?
My favrite healthy/diet lunch is tuna salad with no mayo added. Into one can of drained tuna, I chop up a bit of onion, celery, tomatoes and green olives, season with a bit of fresh ground pepper and “Voila”! An easy, economical, healthy and lo-cal lunch.
For an easy lunch at work, I bring a pouch of tuna and a can of Mrs. Dash’s lemon pepper seasoning. It’s perfect and easier than fiddling with chopping stuff or squeezing a real lemon.
Tuna is great with a squirt of fresh lemon, a splash of balsamic vinegar with chopped cucumber/celery and apples/grapes…something sweet and crunchy!
I tend to eat way too many carbs.. so a salad loaded with veggies and tuna is a great way to have lunch without feeling deprived. And if you use Dana’s simple salad dressing it makes for a yummie lunch without calories or carbs. I like Michele’s idea of adding green olives. Judy Johnson
Try canned tuna (drained) with fresh black pepper and picante or hot sauce.
I mix tuna with a couple of tablespoons of organic salsa or sometimes pineapple salsa for a quick, easy lunch that is low fat. It is great alone or on whole wheat pita with sprouts and cucumber slices. Easy and delicious!
For a groovy eastern flare, try a little EVOO, green onion,black pepper, curry powder, cumin and corriander. Scoop it on a mound of shredded lettuce or baby greens tossed with dried currants, cranberries. Top the tuna roasted unsalted almonds or shredded carrots for crunch.
MMMMMMM Tuna!!!!
I mix Albacore with some finely diced red onion,jalapeno,cracked black pepper, mayo mixed with cilantro and a squeeze of lime juice. Serve with tortilla chips!!!
I mix tuna with ranch, dijon mustard, onion, pecans, dill relish, hardboiled eggs & coarse ground peppper!:) yum, I could eat some right now
May be great for omega 3s but every can I’ve read is loaded in sodium !! Anyone know of one that is not ?? thanks
I love mixing tuna with feta cheese, lemon juice, salt & pepper and dill for a light, lo-cal lunch
Try mixing the can of tuna with a small container of plain yogurt instead of mayo for an interesting change and good for your diet. Also works well with a can of salmon with some sliced radishes.
I am very careful with the sodium as well. If you look hard enough, you can find water-packed tuna with reduced sodium on the shelf. I would love the convenience of the packets, but they are higher in sodium than the cans even.
Trader Joe’s carries an excellent NO SALT white albacore tuna in water. It’s great.
I mix a can of white albacore tuna (drained), diced celery, diced dill pickle, diced red bell pepper, dehydrated minced onion, fresh or dried dillweed, a little grated sharp cheddar cheese, fresh cracked black pepper, and just enough mayo to moisten it. It is great cold made into lettuce wraps or as a tuna melt on whole grain bread that’s been toasted.
Mix a can of tuna with diced carrots/celery, sliced grape tomatoes, dill and drizzle with Annie’s Naturals Shitake & Sesame Vinaigrette and you’re good to go!
I mix a can of Tuna with chick peas, tomotoes,red onion with light Italian dressing..enough for two meals
Make the tuna with dijonnaise, instead of mayonaise; this makes it less caloric (at 5 calories/serving) and adds a different flavor. Also, I sometimes add bread crumbs to my tuna, it adds a great flavor and texture. After the tuna is made, take a large whole tomato, cut out the middle and fill it with the tuna. Sprinkle the top w/ salt and pepper.
I love mayo in my tuna/pasta/vegtable salad mixes. I discovered a healthy dose of cottage cheese which I cream in my food processor and just a little Hellman’s mayo, still tastes like mayonaise, not no fat cottage cheese. I add lemon pepper which also adds a big flavor.
I mix tuna with Hellman’s Low Fat Mayo (1 gram fat per Tbsp) and some dijon mustard, celery and a chopped hard boiled egg white and Old Bay seasoning. Good and good for you!
Mix Albacore tuna, packed in water, pickle relish, Hellman’s mayo, onion powder, celery seed, boiled egg, walnuts, cranberries, salt and a little pepper. Wonderful!
I make a tuna pasta salad with cooked salad macaroni(elbow macaroni, or small shells, it doesn’t really matter), fat-free ranch dressing, and canned tuna. I add finely diced apples, celery, bell peppers, and sometimes cucumber. Slice up a few green onions, and crumble a little bacon, then mix it all together. It’s best when refrigerated for a few hours before eating.
I love Lindsay’s recipe and will try it in my kids lunches. Sounds yummy!!
I mix tuna with horseradish cream and celery…..it is delicious!
i love this website, out of all of them this is the best one. i love food.
I had this salad while I was in Italy. Salad greens topped with tuna, fresh mozzarella and olive oil with salt and pepper to taste.
I make Tuna with creamy horseradish sauce, chopped celery, carrots, and cucumber, a little bit of black pepper, and lemon juice. Delish!
I like it drained and on top of a classic salad nicoise: hard-cooked eggs, quartered; cooked (but cold) green beans; grape tomatoe; mixed greens; a few cooked baby red potatoes, and kalamta olives. Drizzle with a dijon vinegraitte. Elegant, healthy, and easy.
As a child a favorite was when a basic tuna salad-mayo, chopped onion and celery was mixed with chunks of cheddar cheese, spooned into hot dog roll, wrapped in foil and warmed through in the oven-I’d guess 275 degrees for 10 minutes- the cheese melts nd it was so good
To the Ceviche de Atun, you can also add tomatoes and or cucumber, peeled and chopped up. ( the more veggies, the better)
I like to make a sandwich with a toasted whole wheat English muffin spread with a little mustard, some drained tuna (no mayo), mixed greens dressed with a little olive oil and vinegar, and a slice of tomato to top if off. Really light and delicious. Also, try adding canned tuna to homemade tomato sauce, along with some capers–hm, so good.
yummmyy.. caned fish is one of my fav.. used to make fish sanwich for breakfast witha lil bit of diced onions, lime, grounded pepper with chllie and salt of coz with many mayo
my son ado this recipe without chillie. try it!!
My mate and I are always fighting over who gets to put mayo or salad dressing on the tuna concoction, so one day I put both in the tuna salad and now we don’t fight anymore or make 2 bowls. And it tastes great. We are in love again.
I have become a fan of Kraft’s new Olive Oil mayonnaise. 45 cal/4 gm fat per Tbsp. Still have to consider fat content, but this tastes very good to me, and I have been trying to use olive oil as much as possible when I need fat in a recipe.
mmmm….drained light tuna mixed up with capers, red onion, a squeeze of lemon juice, a smidge of freshly ground pepper…..in a pita, on Wasa bread, Ak-mak, or any type of toast, or on a bed of greens and veggies.
does anyone know how to make a good tuna gravy?
When I lived in Hawaii, one of my favorite meals at the snack bar at work was tuna salad (in Italian dressing instead of mayo) with a scoop of brown rice and a lettuce and tomato salad. I’d mix the whole thing together and sometimes add Tobasco. I still make this for myself for lunch pretty often.
I eat tuna out of the packet with nothing but am going to try the hot sauce. buy a scoop of tuna from the healthfood restaurant and it has green onion, celery and avocado.. very tasty. Trader Joes makes a no salt added tuna in a can.
I use fresh squeezed lime, minced white onion, chopped plum tomato, minced fresh jalapeno and little salt and pepper and scoop up with some tortialla chips. NO MAYO
Mix drained tuna with drained non-fat yogurt (inst of mayo-yuck!), a nice dose of wasabi, chopped celery and green onions. Serve on wheat bread or in a pita for a spicy sandwich.
I like to mix my tuna with tiny little pastas, sweet peas, a little Miracle Whip, and crushed pineapple….it’s great with saltine crackers.
Tuna mixed with a little bit of chopped pickles…I even like it with the ‘bread and butter’ pickles. Tangy and savory!
Perry,
I suggest you get a good southern milk gravy recipe,
add a drained can of tuna, salmon works also.
You can make tomato gravy using canned tomatoes
this way. I have made both . Sorry I don't measure
when I cook. Try Paula Deen for milk gravy.
Nena
For a tuna salad sandwich, I mix white albacore tuna with chopped red pepper, celery, fresh dill, and chives. I take a few tablespoons of low fat mayo and mix it with spicy brown mustard and mix that with the tuna and other ingredients. it makes a great sandwich on whole grain bread or roll.
Wow, I just had 1 canned chunky light in water tuna and 2 tbs of Natural Salsa refridgerated it for a hour or so and it sooooooo rocked with some TownHouse Crackers and also a warmed up tortilla. This will be my lowfat lunch for a few weeks. Its feeling and it taste great without all the fat. I also added about 15 red grapes on the side for a sweet tasty fruit. Sooo awesome. It's funny because I already started making the tuna w/ salsa before I even came to this site and it help confirm that it should taste great because others are doing similar recipes. I knew chunky light canned tuna in water was good and I knew Natural Salsa was good and also both are good for you so why not put them together. And Walllaaaa!!!! 1 whole canned 5oz. tuna: 100 calories/20 from fat, 2 Tbs Natural Salsa: 10 calories/0 from fat, 1 regular tortilla: 85 calories/20 from fat. (Total 195 Calories/40 from fat. Less than 16 grams carbs total, Less than 500mg Sodium total, 13 grams Protein)
This is Tahitian Tuna Toast -I use 2 oz. canned, Albacore tuna packed in water, drain and flake. Add
1/2 cup canned crushed pineapple and 1 teasp. mayo stir together and serve on toast. Sometimes
I don't add the mayo just use more pineapple liquid. Other things you can add to this would be
celery,toasted chopped pecans and serve it on a bed of lettuce You can use the whole can of
tuna and stir in the pineapple until the desired consistency is reached. I use this a lot. Enjoy!
i just use 2 cans in water with brown rice and lettuce and tomato and mix it all up and add sum limon and taste so great very low cal and healthy
The Peruvian canned tuna recipe is so good! It is a must try. Better than mixing tuna with mayo, yuk!
It is defintley 5 stars *****…….
its not that healthy but i LOVE fresh Albacore tuna straight out the package with sour cream and cheddar chips!!! im guessing the baked chips are lower in fat but its so frikken delicious i dont care! lol*
I love Mac. so I put tuna in oil in a pan aslo sometime I add anchovies stir in tomatoes in a can and you have a great tasty meal in minutes
I also make tuna salad much like this. Though I use chopped Celery, Chopped Cucumber and slivered almonds for a nice crunch to it. Have not used Dill in it. Will try that.