I have lots of tuna recipes! I swear, from this list, you'd think all I eat is tuna.
- Tuna and Hummus: Mix 1 can (6 oz) or pouch tuna with 4 tbsp hummus, 1 oz roasted red pepper, and chopped cilantro. This makes two servings at about 130 calories each. Serve in a pita with veggies of your choice (I usually add sliced cucumber, tomato, and roasted eggplant).
- Tuna and Fruit Salad: Mix 1 can (6 oz) or pouch tuna, 4 oz fruit of your choice (mango, apricots, peaches, nectarines, or berries are all good choices), 2 tbsp nonfat yogurt, 2-4 tsp dijon mustard, 1/4 tsp cumin, and 1 oz sliced green onions. This makes two servings at about 140 calories each. Serve in a pita, over half an avocado, or just eat it by itself.
- Tuna, Avocado and Pasta Salad: Cook 4 oz of medium pasta (such as shells or rotini). Mix pasta with 2 cans (6 oz each) tuna, 5 oz avocado (about one Hass avocado), 1/2 tbsp olive oil, 3 tbsp lemon juice, 1 tbsp dijon mustard, 2 tbsp chives. Makes 4 servings at about 270 calories each. Instead of mixing the pasta with the salad, you can stuff the salad into jumbo shells (about 8 shells).
- Tuscan Tuna Salad: Mix 1.5 oz finely chopped fennel (about 1/4 cup), 2 oz finely chopped red onion (about 1.4 cup), 2 oz chopped roasted red pepper, 1/4 cup finely chopped fresh basil, 8 oz (2 pouches) drained Bumblebee Meskite Grilled Tuna, 2 tbsp capers, 1/4 tsp ground pepper, 2 tbsp lemon juice, 1 tbsp balsamic vinegar, and 2 tbsp dijon mustard. Makes four servings at 100 calories each. Serve on your favorite sandwich bread or in a pita. The original recipe calls for 2 tbsp olive oil instead of the vinegar and mustard. I think it came out great my way (with the vinegar and mustard), but if you want to try it with the olive oil, that adds about 60 calories per serving.
- Tuna and Salsa: Mix 1 can or pouch tuna with 2-4 tbsp of salsa. Makes two servings at about 100 calories each. Serve open-faced on a pita. This can get a little messy, so you might want to cut the pita into four quarters to eat it. Sometimes I also add diced celery to the mixture for a little crunch.
I also really like the Bumblebee Meskite Grilled tuna in a pouch heated up by itself and topped with a little salsa or chutney. I often have this for lunch, with a side of veggies. It's pretty low calorie (the tuna is only 150 calories for the whole fillet) but with the side of veggies it's very filling. It's a great option when I need to conserve calories for dinner. I've found the flavored pouch tuna to be far superior to canned in terms of taste and texture.
And I also like a good ol' tuna casserole. Made with 98% fat free cream of mushroom soup and reduced fat cheese, it still tastes like comfort food but actually fits reasonably well into my calorie plan. I add extra veggies to make it a little more filling.