Posted on February 12, 2012 by Jenny Cromack

We love fish at motive8 (well Jenny doesn’t as she’s a vegi), and we’re always recommending clients to eat it.  But it can be very hard to prepare and cook especially if you’re a busy person, so here are some simple recipes using tinned tuna.

Tuna is a great source of lean protein and is rich in omega 3, good oils which are great for joints. Great for a post workout snack or meal….so get cooking!!

Soy-Ginger Tuna

This is a terrific recipe for those who are looking for a quick post-workout meal, as the rice will also be a fast-to-digest source of carbohydrates.

To prepare, bring a ½-cup of water, two tablespoons of soy sauce, a ½-teaspoon of garlic, and a pinch of ginger to a boil. Next, add in one cup of Minute Rice and any frozen vegetables you prefer, then cover the pot with a lid until it has finished cooking – approximately five minutes. After letting the pot stand for another five minutes, stir in a can of tuna and serve. It’s that simple.

Mustard Dill Tuna

While this canned tuna meal could be made using dill spice, using fresh dill will often taste much better and is recommended.

To prepare this canned tuna meal, open one can of tuna into a bowl, then stir in one tablespoon of mustard, a ¼-cup of chopped celery, and one ounce of freshly chopped dill. This works great when served alongside a baked potato that’s been topped with low-fat sour cream or cottage cheese.

Southwest Tuna

For a creamier-tasting canned tuna meal, southwest tuna will fit the bill perfectly.
This recipe calls for one tablespoon of non-fat mayo mixed with one tablespoon of low-fat Thousand Island salad dressing, along with half of a finely chopped red pepper. Stir all of this together, then mix in one can of tuna.

Next, prepare one to two cups of pasta according to package directions, then add the tuna mixture over the top once it’s done cooking.

Tex-Mex Tuna

If you’re looking for something a little spicier and a healthier alternative to nachos, this canned tuna meal is a great choice. First, combine one can of tuna with a ½-cup of your favorite salsa and one tablespoon of green chilli, then set it aside for now.

Next, tear up one whole-wheat tortilla into bite-size pieces and toast them in a toaster oven until the edges look crispy. Once the tortilla is ready, place the tuna over top of the crisps and sprinkle them with shredded, low-fat cheddar cheese. Then place them under the grill for two to three minutes, or until the cheese has just melted.

Tuna burgers

Tuna burgers are a great replacement for the traditional beef burgers, which offer a great deal more fat and calories.

To prepare these, mix together one can of tuna, two egg whites, a ¼-cup of dry oatmeal and a ½-teaspoon of both garlic and onion powder.

Form the mixture into a burger, then place it on a heated skillet, brushing it with BBQ sauce as it cooks.

After two to three minutes, carefully flip the burger and cook on the other side until heated through. Serve on a whole wheat bun with lettuce and onions.