Tuna is a versatile ingredient that fits into a wide range of dishes, making it a staple in many kitchens. From light salads to hearty casseroles, there’s no shortage of ways you can enjoy this nutritious fish. Adding tuna to your meals can be both delicious and beneficial, offering a good source of protein and essential nutrients.
Whether you prefer fresh tuna steaks or convenient canned tuna, there’s a recipe out there that will suit your taste and dietary needs. These 18 tuna recipes are designed to inspire your next meal, making it easier than ever to incorporate this popular fish into your culinary repertoire. Explore these ideas to find new favorites and elevate your cooking with tuna.
1) Classic Tuna Salad
To make a delicious classic tuna salad, you need just a few ingredients. Start by draining a can of tuna, breaking it into smaller pieces with a fork.
Chop celery and red onion finely. Mix the tuna, celery, and onion together in a bowl.
Add mayonnaise and lemon juice. Stir well to combine, making sure everything is evenly coated.
Season with salt and pepper to taste. You can also add a bit of Dijon mustard for extra flavor.
Serve your classic tuna salad on toasted bread, in a wrap, or over a bed of fresh greens.
Enjoy this simple and tasty dish!
2) Tuna Nicoise Salad
Tuna Nicoise Salad is a classic French dish. It’s made with tuna, potatoes, green beans, olives, and tomatoes. This salad is both colorful and tasty.
To start, boil baby potatoes until they are tender. While they cook, steam fresh green beans until they are crisp-tender. Set these vegetables aside to cool.
Choose high-quality tuna for the best flavor. Tuna in oil is preferred over tuna in spring water. Seared fresh tuna can also be used for a gourmet twist.
Add olives, such as Kalamata or Nicoise, for a briny touch. Slice some fresh tomatoes and hard-boiled eggs to complete the dish.
Arrange all the ingredients on a platter. Drizzle with olive oil, and sprinkle with salt and pepper. Optionally, you can also add a light vinaigrette dressing.
Tuna Nicoise Salad is perfect for a light lunch or a starter. It combines protein with fresh vegetables, making it nutritious and satisfying.
Enjoy this versatile salad, whether it is a casual meal or part of a fancy dinner. Eating it will make you appreciate the simple yet elegant flavors of French cuisine.
3) Spicy Tuna Roll
A Spicy Tuna Roll is a popular sushi dish that you can easily make at home. You’ll need sashimi-grade tuna, nori (seaweed), sushi rice, and some basic seasonings.
Start by chopping the tuna into small pieces. Mix it with sriracha sauce, mayonnaise, and a bit of sesame oil. This gives the tuna a spicy and creamy flavor.
Prepare your sushi rice with a bit of rice vinegar. Lay a sheet of nori on a bamboo mat. Spread a thin layer of rice over the nori, leaving a small border at the top.
Add the tuna mixture in a line across the center of the rice. You can also add some cucumber or avocado for extra texture and flavor.
Carefully roll the nori and rice over the tuna mixture, using the bamboo mat to help shape the roll. Press gently but firmly to seal it.
Once rolled, you can slice the roll into bite-sized pieces. Serve with soy sauce, pickled ginger, and wasabi on the side. Enjoy your homemade Spicy Tuna Roll!
4) Tuna Casserole
Tuna casserole is a classic dish that’s perfect for family dinners. You’ll find it hearty with simple ingredients like noodles, tuna, and vegetables.
Start by boiling egg noodles until they are tender. Drain them well. In a large bowl, mix cooked noodles with canned tuna, peas, and condensed soup like cream of mushroom.
Add milk and shredded cheddar cheese to the mix. Stir everything until combined. Season with salt and pepper.
Transfer the mixture to a buttered 9×13-inch casserole dish. Top with crushed potato chips or breadcrumbs for a crunchy texture. Bake in a preheated oven at 400°F for about 20 minutes or until bubbly.
For a richer taste, you can sauté onions and celery in butter before adding them to the mix. Some recipes even suggest using fresh mushrooms.
Feel free to experiment by adding other vegetables like broccoli or carrots. Canned tuna, egg noodles, and a creamy sauce make this dish an easy weeknight meal.
5) Tuna Melt Sandwich
A tuna melt sandwich is a delicious and easy meal that’s perfect for lunch or a light dinner. First, you need to prepare the tuna mixture.
Combine tuna, mayonnaise, celery, and red onion. Season with salt and pepper. Add a bit of dijon mustard and some chopped parsley for extra flavor.
Next, take slices of bread and butter one side of each slice. Place cheese on the unbuttered side. Add the tuna mixture on top of the cheese.
If you like, add a slice of tomato and more cheese. Place the sandwich on a skillet, butter side down, and cook until the bread is golden brown and the cheese is melted.
You can also make an open-faced version by arranging the bread on a baking sheet. Spread the tuna mixture on each slice and add cheese on top. Broil until the cheese is bubbly and slightly browned.
This method is quick, simple, and makes a tasty sandwich that everyone will enjoy. Give it a try the next time you’re in the mood for something comforting and satisfying.
6) Tuna Poke Bowl
A Tuna Poke Bowl is a delicious and healthy meal. Start by marinating your ahi tuna. Dice the tuna into small cubes, about 1/2-inch in size, for the best texture. In a bowl, mix soy sauce, sesame oil, rice vinegar, and red pepper flakes. Toss the tuna cubes in the marinade and let it sit for a few minutes.
Prepare your vegetables and toppings. You can use ingredients like sliced radish, shredded carrot, edamame, and avocado. These add crunch and freshness to your poke bowl. Don’t forget to cook your rice according to package instructions—sushi rice or Jasmine rice works well.
Once everything is ready, it’s time to assemble the bowl. Start with a base of rice. Add the marinated tuna on top. Arrange your vegetables and toppings around the tuna. Sprinkle sesame seeds and chopped green onions for extra flavor.
You can also add a special touch to your poke bowl with a drizzle of spicy mayo or a bit of ginger and chili sauce. This adds some heat and zest to the dish. Serve immediately and enjoy your homemade Tuna Poke Bowl!
7) Tuna Stuffed Avocado
Tuna stuffed avocados are a simple and nutritious dish. They combine creamy avocado with protein-rich tuna for a delicious and satisfying meal.
Start by cutting your avocados in half and removing the seeds. Scoop out a small portion from the middle to make room for the filling. Mash the scooped-out avocado in a bowl.
Add drained tuna to the mashed avocado. Mix in mayonnaise or Greek yogurt for creaminess. For extra flavor, include diced celery, red onion, bell pepper, and jalapenos.
Season the mixture with salt, pepper, and a squeeze of lime juice. Stir everything together until it’s well combined.
Spoon the tuna mixture into the avocado halves. Garnish with fresh herbs like cilantro or parsley.
Enjoy the stuffed avocados right away for the best taste and texture. If you have leftovers, a little lemon juice can help keep the avocados fresh in the fridge.
8) Tuna Pasta Salad
Tuna Pasta Salad is a simple and tasty meal. You start by cooking your choice of pasta, usually elbow macaroni or another short type. Follow the package instructions until it’s al dente. Don’t forget to salt the water.
After cooking, drain the pasta and let it cool. Rinsing it under cold water helps. Next, prepare your vegetables. Chop onions, celery, and bell pepper. You can also add frozen peas for a sweet bite.
In a large bowl, mix drained tuna, the chopped vegetables, and the cooked pasta. For the dressing, combine mayonnaise, Greek yogurt or sour cream, and some lemon juice. Season with salt, pepper, and dill.
Combine everything. Make sure the dressing coats the pasta and vegetables well. Adjust the seasoning to your liking. Your Tuna Pasta Salad is now ready to serve. It’s a great dish for picnics or quick lunches.
9) Tuna and White Bean Salad
Tuna and white bean salad is a quick and healthy meal. It’s perfect for lunch or a light dinner.
To start, drain a can of tuna and a can of white beans. Mix the beans with the tuna in a large bowl.
Add a bit of chopped red onion for a nice crunch. Fresh parsley adds a pop of color and flavor.
For the dressing, squeeze some lemon juice over the salad. Add a drizzle of olive oil and season with salt and black pepper.
Mix everything gently to combine. If you like some heat, a splash of Tabasco or chili flakes works well.
You can also toss in some cherry tomatoes for extra freshness. This simple recipe requires minimal effort but delivers big on taste.
10) Tuna Tacos
Tuna tacos are a delightful and fresh way to enjoy seafood. For a simple version, start by searing tuna steaks. Pat the steaks dry and season them with salt and pepper. Heat oil in a pan and sear the tuna on all sides until golden brown. Let the tuna rest, then slice it thinly.
Next, prepare a tasty slaw. Shred red or green cabbage and mix it with chopped cilantro and green onions. For the dressing, combine yogurt, lime juice, and a pinch of salt. Toss the slaw with the dressing.
For a tropical twist, try mango guacamole. Mash avocados and mix them with lime juice, salt, cilantro, and diced mango. This guacamole pairs beautifully with the seared tuna.
To assemble your tacos, warm some corn or flour tortillas. Place a few slices of seared tuna on each tortilla. Add a generous spoonful of slaw. Top with a drizzle of reserved dressing or extra lime juice. Finally, add some mango guacamole.
These tacos are versatile. You can experiment with different toppings such as pickled onions, sliced jalapenos, or a sprinkle of queso fresco. The combination of flavors makes tuna tacos a favorite for seafood lovers.
11) Tuna Croquettes
Tuna croquettes are a delicious and easy dish you can make quickly.
Start by boiling potatoes in salted water until tender. Mash the potatoes until smooth.
Mix in cream cheese, garlic, smoked paprika, and parsley. Add the tuna and mix well.
Shape the mixture into small patties or logs. Coat each one in bread crumbs.
Heat oil in a skillet over medium heat until hot. Cook each patty for 4-5 minutes on each side until golden brown.
For a lighter option, you can bake or air fry the croquettes. Simply preheat your oven or air fryer to 375°F (190°C) and cook until crispy.
Serve your tuna croquettes with a simple salad or dipping sauce for a complete meal. These croquettes are crispy on the outside and soft inside, making them a favorite for all ages. Enjoy cooking and eating this tasty dish!
12) Tuna and Chickpea Salad
This simple and healthy recipe combines the flavor of tuna with the heartiness of chickpeas.
To start, rinse a can of chickpeas thoroughly under cold water. This removes the extra liquid and salt.
Next, open a can of tuna and drain any liquid. Flake the tuna into a large bowl.
Chop some red onions, celery, and olives. Add these to the bowl with the tuna and chickpeas.
Make a quick dressing with lemon juice, olive oil, salt, and pepper. Whisk until smooth.
Pour the dressing over the salad and mix everything well.
For extra flavor, add chopped parsley or cilantro.
This salad can be served immediately or chilled for later. It’s perfect for a quick lunch or light dinner.
13) Tuna Quinoa Bowl
Tuna quinoa bowls are a nutritious and tasty option. Start by cooking quinoa according to package instructions, then allow it to cool.
Next, sear fresh tuna steaks in a hot non-stick skillet with a bit of oil until they are cooked to your liking.
Chop fresh vegetables such as tomatoes, cucumbers, and red onions. In a large bowl, combine the cooled quinoa, seared tuna chunks, and chopped veggies.
For the dressing, whisk together olive oil, rice vinegar, soy sauce, and a touch of honey. Drizzle this dressing over your quinoa mixture.
Toss everything gently to ensure it’s well-coated. Add a sprinkle of salt and pepper to taste.
This dish can be served immediately or chilled for a refreshing meal later. Enjoy the blend of flavors and textures from the tender tuna, crunchy veggies, and fluffy quinoa.
14) Grilled Tuna Steaks
Grilled tuna steaks are a delicious and healthy choice for dinner. They are simple to prepare and cook quickly. Start by making a marinade with ingredients like olive oil, soy sauce, garlic, and ginger. Marinate the tuna in the refrigerator for at least 30 minutes.
Preheat your grill to high. Brush the grill grates with oil to prevent sticking. Place the tuna steaks on the grill and cook for about 2-2.5 minutes per side. You want the outside to be lightly browned while the inside remains slightly pink.
For a different twist, try a sesame crust on your tuna steaks. Coat the tuna in sesame seeds before grilling. This adds a nice crunch and a nutty flavor. Grill as usual, making sure not to overcook the fish.
Serve your grilled tuna steaks with a side of grilled vegetables or a fresh salad. Drizzle with a bit of extra marinade or a squeeze of lemon juice for extra flavor. Enjoy your meal!
15) Tuna Sushi
Tuna sushi is a popular choice for sushi lovers. It’s fresh, flavorful, and easy to make at home with the right ingredients.
You will need sushi rice, which is seasoned with rice vinegar, sugar, and salt. Fresh tuna is essential. Make sure it’s sashimi-grade, which ensures the highest quality and safest consumption.
For a simple tuna sushi roll, mix chopped tuna with a bit of mayo and sriracha for a spicy kick. Lay the rice on a nori seaweed sheet, place the tuna mixture, and roll it up tightly. Slicing it into bite-sized pieces makes it easy to enjoy.
Another option is tuna nigiri. This involves forming small balls of sushi rice and placing a piece of sliced tuna on top. A dab of wasabi between the rice and tuna enhances the flavor.
Remember to use a sharp knife to ensure clean cuts and present your sushi beautifully. Enjoy your homemade tuna sushi with soy sauce, pickled ginger, and wasabi.
16) Tuna Risotto
Tuna risotto is a delicious and easy dish that you can make with simple ingredients. This recipe combines the creamy texture of risotto with the rich flavor of tuna, making it a satisfying meal.
Start by heating olive oil in a large pot. Add chopped onion and garlic, and cook until they become soft. Stir in Arborio rice, coating it well with the oil.
Pour in a splash of white wine and stir until it mostly evaporates. Begin adding warm chicken or vegetable broth one ladle at a time, stirring constantly. Wait until the liquid is absorbed before adding more.
Continue this process until the rice is nearly tender. This usually takes about 18 to 20 minutes. Drain canned tuna and add it to the risotto, breaking it up with a fork.
Squeeze in some fresh lemon juice and add a handful of spinach. Stir until the spinach wilts and the tuna is heated through.
Finish by grating some lemon peel over the top and seasoning with salt and pepper. The result is a creamy, flavorful risotto that pairs perfectly with a side salad. Enjoy your tuna risotto hot, straight from the pot.
17) Tuna Bruschetta
Tuna bruschetta is a simple and tasty appetizer. It’s perfect for gatherings or a light snack. Start by draining canned tuna and flaking it with a fork. You can add mayonnaise, mustard, or lemon juice for extra flavor.
Toast baguette slices until they are crispy. You can do this in the oven or using a broiler. Make sure to turn the slices halfway through to get them evenly toasted.
Prepare toppings by mixing tuna with ingredients like onions, parsley, and spices. Some recipes suggest adding chopped tomatoes, basil, or even a bit of mozzarella.
Spread the tuna mixture evenly on the toasted bread. Drizzle with a touch of olive oil and add a sprinkle of salt and pepper. This step enhances the flavor and makes each bite delicious.
Serve the tuna bruschetta right away while the bread is still warm. This dish is not only easy to make but also packed with flavor. Enjoy!
18) Spicy Tuna Cakes
Spicy Tuna Cakes are a flavorful and easy way to enjoy canned tuna. You’ll first need to cook and mash potatoes, which will form the base of the cakes. Combine the mashed potatoes with canned tuna, finely chopped onion, an egg, mustard, and bread crumbs. This mixture helps bind everything together.
Add your choice of spices. Sriracha, garlic powder, salt, and pepper work well to give these cakes a kick. Mix all these ingredients together until they stick. Shape the mixture into patties.
Heat a bit of oil in a skillet over medium heat. Once hot, add the tuna patties. Cook each side for about 3-4 minutes or until golden brown and crispy. Remove and place them on paper towels to drain the excess oil.
Spicy Tuna Cakes can be eaten as is or served with a dipping sauce. You can also enjoy them as a filling in a sandwich.
Health Benefits of Tuna
Tuna offers many health benefits. It is packed with important nutrients like protein and omega-3 fatty acids, which support various aspects of your health, from brain function to muscle growth.
Nutritional Value
Tuna is a nutrient-rich food that provides essential vitamins and minerals. It is an excellent source of vitamin B12, which is important for nerve function and the production of DNA. Vitamin B6 and niacin in tuna support metabolism and the health of your skin. Additionally, tuna contains minerals like selenium, which acts as an antioxidant, and magnesium, which plays a role in muscle and nerve function.
Omega-3 Fatty Acids
Tuna is high in omega-3 fatty acids, including EPA and DHA. These healthy fats are crucial for brain health. They can help improve cognitive functions and may lower the risk of neurodegenerative diseases. Omega-3s also promote heart health by reducing inflammation, lowering blood pressure, and decreasing triglycerides. Eating tuna regularly can help maintain good cardiovascular health.
Protein Content
High in protein, tuna is excellent for muscle growth and repair. A serving of tuna provides a substantial amount of high-quality protein, which is essential for your body’s daily functions. This can help you maintain muscle mass and support metabolic processes. Protein in tuna also plays a role in weight management as it helps you feel full longer, reducing the likelihood of overeating.
Incorporating tuna into your diet can offer numerous health benefits, enhancing both physical and mental wellbeing. Enjoy the vitality that comes from this versatile and nutritious seafood option.
Selecting the Best Tuna
Choosing the best tuna involves deciding between fresh and canned varieties and considering sustainable options to protect the environment.
Fresh vs. Canned
When selecting tuna, you may wonder whether to go with fresh or canned. Fresh tuna is often found at the seafood counter. It comes in cuts such as steaks or loins. Fresh tuna has a firm texture and a mild flavor, making it ideal for grilling, searing, or slicing for sashimi.
Canned tuna, on the other hand, is a convenient and versatile option. It is available packed in water or oil. Canned tuna is great for recipes like salads, sandwiches, and casseroles. It offers a longer shelf life and easier storage.
When deciding, consider your recipe and the preparation time. Fresh tuna requires cooking shortly after purchase, while canned tuna can be kept in your pantry for longer periods.
Sustainable Choices
Sustainability is crucial when choosing tuna. Look for labels indicating that the tuna was caught using methods that minimize environmental impact. Pole-and-line fishing and trolling are methods known for their lower bycatch rates, meaning fewer unintended marine creatures are caught.
Another key point is to choose tuna from well-managed fisheries. Organizations like the Marine Stewardship Council (MSC) provide certifications for seafood that meets sustainability standards.
You should avoid tuna that is overfished or caught using destructive methods like purse seining with fish aggregating devices (FADs), which can harm other marine life. Prioritize brands that are transparent about their fishing practices and that support sustainable fisheries.
By making informed choices, you contribute to the health of ocean ecosystems.
Cooking Techniques for Tuna
Tuna can be cooked in various ways to bring out its rich flavors and maintain its tender texture. This section covers three popular cooking techniques: grilling, searing, and baking.
Grilling
Grilling tuna is a quick and flavorful method. Start by preheating the grill to high heat. Brush the tuna steaks with a light coating of oil or your favorite marinade to prevent sticking and add flavor. Place the tuna on the grill.
Cook each side for about 2-3 minutes. The goal is to get nice grill marks and a crisp exterior while keeping the inside moist and slightly pink. Use a meat thermometer to check for an internal temperature of around 125°F for medium-rare. Serve immediately, garnishing with lemon slices or herbs if desired.
Seared
Seared tuna offers a delicious crust and a tender, rare center. Begin by patting the tuna steak dry and seasoning it with salt and pepper. In a skillet, heat a bit of oil over medium-high heat until it shimmers. Carefully place the tuna in the skillet.
Cook the fish for about 1-2 minutes on each side. The outside should be golden brown while the inside remains pink. This method works best with fresh, high-quality tuna. Pair the seared tuna with a soy ginger glaze or a spicy sauce to enhance the flavors.
Baking
Baking tuna is a simple method that requires minimal preparation. Preheat your oven to 450ºF (232ºC). Marinate the tuna steaks in your preferred marinade for at least an hour. Place the marinated tuna on a baking sheet and brush lightly with oil.
Bake the tuna for about 8-12 minutes, depending on the thickness of the steaks. The fish should be seared on top and still slightly pink in the center. This method is ideal for a hands-off approach while still yielding a tasty and tender result. Serve with side dishes like sautéed spinach or roasted vegetables.
