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Terrific tinned tuna

25 Jul 2013

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Tuna is healthy, affordable and versatile, but best of all there’s always a tin in the pantry when you’re too busy (or relaxed!) to make it to the supermarket. Here are four easy ways to transform tinned tuna into a delicious dish.


Creamy tuna dip

In a food processor, combine 1x185g can tuna in oil, drained, with 250g cream cheese, juice of ½ lemon, ½ cup whole-egg mayonnaise, 1 small chopped red onion and 1 tbsp capers. Process until smooth and serve with bread or crackers.


Top tip: To reduce the kilojoule count in this creamy snack, use tuna in springwater rather than oil, swap to low-fat cream cheese and mayonnaise, then serve with celery sticks.


Mini tuna sushi sandwiches

Spread pieces of sliced bread with whole-egg mayonnaise, leaving a 2cm border along one edge. Top with tuna, avocado and lettuce then roll to enclose filling. Cut each roll into three rounds and serve.


Mediterranean tuna pasta

Toss cooked pasta with char-grilled capsicum, sundried tomatoes, pitted Kalamata olives, crumbled feta and fresh basil leaves. Add flaked tuna. Dress with equal parts olive oil and red wine vinegar and serve.


Easy tuna pilau

Serves 4:

1 tbsp olive oil

1 onion, finely chopped

1½ cups basmati rice

3 cups vegetable stock

1 cup frozen peas

1x185g can of tuna in oil, drained

60g snow peas

  1. Heat oil in a large saucepan over medium heat. Add onion. Cook, stirring, for 3 minutes or until softened. Add rice and stir for one minute, until grains are coated.
  2. Add stock, cover and bring to the boil. Reduce heat to low and cook for 10 minutes.
  3. Add peas, cover and cook for further 10 minutes. Turn off heat and stand for 5 minutes, or until stock is absorbed.
  4. Add tuna and snow peas, then toss to combine. Serve.

Don’t leave tinned tuna hidden at the back of the pantry – try these recipe ideas and you may just discover a new family favourite.