Tinned tuna is a super useful ingredient to keep to hand in the store-cupboard and it is great for when you are following a weight loss plan. It’s cheap, lasts for ages and is full of vitamins and nutrients, as well as omega-3 fatty acids which are can reduce your risk of heart disease.
The omega-3 fatty acids in tinned tuna can also reduce inflammation and lower blood pressure. Tinned tuna in brine or spring water is also very low in fat and calories, making it an excellent store-cupboard staple that you can use in plenty of ways. Here’s 5 weight loss recipes with tuna.
Tuna & Sweetcorn Burgers
Ingredients:
- 2 x 175g tins tuna in brine or spring water, drained
- 1 x 175g tin sweetcorn in water, drained
- 1 small red onion
- 85g wholemeal breadcrumbs
- 1 tbsp. oil
- 1 egg
- 25g grated mild low fat cheddar
- Salt and pepper
Method of Preparation:
- Whiz half the sweetcorn in a blender until finely chopped. Finely dice the onion. In a bowl, combine chopped sweetcorn, whole sweetcorn, diced red onion, drained tuna, breadcrumbs, egg and cheese. Season well.
- Shape the mixture into 4 even patties. Heat the oil in a frying pan and fry the burgers on both sides until golden brown.
- Serve with wholemeal buns or just with a little ketchup.
Recipe serves 4. Calories per serving: 242. Add chilli for extra kick, but these burgers will still be delicious with just salt and pepper added to them.
Tuna, Caper & Lemon Pasta Salad
Ingredients:
- 350g fusilli wholemeal pasta
- 1 x 200g tin tuna in spring water
- 200g green beans
- Zest of one lemon
- 1-2 tbsp. philadelphia light
- 1 tbsp. capers, drained
- Salt, pepper and ground chilli powder to taste
Method of Preparation:
- Cook the pasta in boiling salted water according to packet instructions. Trim the green beans and chop into 1-inch pieces. Add them to the pasta for the last 3-4 minutes of cooking. Reserve about 100ml of the pasta cooking water.
- Whilst the pasta is cooking, drain the tuna and flake the fish. Add the lemon zest, cheese, capers, salt, pepper and chilli and stir to combine.
- When the pasta is cooked, toss it with the tuna mixture. If the sauce needs to be a little looser, add some of the reserved pasta water and stir until coated. Serve hot or chill until cold.
Recipe serves 4. Calories per serving: 265. Try adding some freshly chopped parsley to this pasta dish for a bit of extra freshness.
Easy Tuna, Tomato and Bean Salad
Ingredients:
- 1 x 400g tin ready to eat white beans of your choice (berlotti, butterbean etc.), drained
- 1 x 200g tin tuna in brine or spring water, drained
- 250g cherry tomatoes, ideally vine-ripened (or use regular plum tomatoes chopped small)
- 4-5 salad onions
- Small handful freshly chopped parsley
- 1 tbsp. extra-virgin olive oil
- Juice and zest of ½ a lemon
- 1 tsp. Dijon mustard
- Salt and pepper
Method of Preparation:
- Thinly slice the salad onions. Halve or quarter the tomatoes.
- Toss white beans, tuna, tomatoes, onions and parsley in a bowl.
- Whisk oil, lemon zest and juice, Dijon mustard and salt and pepper in a bowl. Pour over the salad and toss to coat.
Recipe serves 2. Calories per serving: 345. Use a red onion or regular onion if you don’t have any salad onions.
Tuna, Roasted Capsicum & Olive Pasta
Ingredients:
- 400g dried wholemeal pasta
- 1 x 400g jar pitted black olives in brine, drained
- 2 x 175g tins tuna in brine or spring water, drained
- 6 red capsicum
- 3 tbsp. capers, drained
- 2 tbsp. each extra-virgin olive oil and white wine vinegar
- Salt and pepper
- 150g spinach leaves
Method of Preparation:
- Blacken the peppers by turning them over the flame on your hob, or place into a 220C oven for 10-15 minutes. Once blackened, put them into a freezer bag, seal and leave to sit for ten minutes. Once cool enough to handle, remove the black bits and the seeds along with any stringy bits, then roughly chop.
- Cook the pasta according to packet instructions in boiling salted water. Once cooked, combine in a large bowl with the red pepper strips, tuna, capers, olives, spinach and salt and pepper. Whisk together oil and vinegar and pour over the salad. Toss once more to combine.
Recipe serves 6. Calories per serving: 375. You can either serve this hot or cold, depending on your preferences. Add some diced low fat feta for a bit of saltiness.
Tuna Pitta Pockets
Ingredients:
- 4 mini wholemeal pitta breads
- ½ cucumber
- 2 small mini gem lettuces
- 2 x 100g tins tuna in spring water or brine, drained and flaked
- 2 tbsp. fresh lemon juice
- 2 tbsp. white wine vinegar
- 1-2 tbsp. extra-virgin olive oil, as needed
- Small handful freshly chopped mint leaves
- Salt and pepper
Method of Preparation:
- Thinly slice the cucumber. Shred the gem lettuces.
- In a bowl, combine the cucumber, lettuce, drained tuna, lemon juice, vinegar, mint leaves, oil and salt and pepper. Once well combined, use to stuff the pitta breads.
Recipe serves 4. Calories per serving: 180. Add some tomato if you like – if you do, add it right before serving so the pittas don’t go soggy.
To see a daily food diary for easy recipes to follow see our 28 Day Diet & Exercise Plan and for more weight loss recipes click here
