Tuna

Quick And Easy Tuna Pasta Pies Recipe

Looking for something quick and easy to whip up for dinner? Then look no further than this tuna pasta pies recipe! Not only is it an inexpensive option containing tinned tuna and packet pasta, it’s also a tasty and enjoyable meal for the kids.

RELATED: Meatballs With Fettucine And Tomato Sauce Recipe

Ingredients

300g broccoli, trimmed, cut into small florets

1 corn cob

1 tbsp cornflour

2 tsp olive oil

1 brown onion, finely chopped

2 garlic cloves, crushed

1 tsp finely grated lemon rind

2/50ml (1 cup) reduced fat milk, plus 60ml (1/4 cup) extra

185g tin tuna in spring water, drained, flaked

2 tbsp chopped flat-leaf parsley

25g (1/4 cup) finely grated parmesan

30g (1/2 cup) fresh white sourdough breadcrumbs

Method

  1. Cook the pasta in a saucepan of lightly salted water according to packet instructions or until soft, adding broccoli for last 2 minutes. Drain well.
  2. Meanwhile, cut corn kernels from cob and set aside. Combine the cornflour and extra 60ml (1/4 cup) milk until smooth. Heat the oil in a large saucepan over a medium heat. Add the onion, cook stirring occasionally, for 3-4 minutes or until softened.
  3. Add garlic and lemon rind, cook stirring for 1 minute. Add the corn kernels and cornflour mixture, stir to combine, then gradually add the remaining milk, stirring until all the milk has been added and the sauce thickens.
  4. Add the tuna, parsley, pasta and broccoli, stir until well combined. Season with salt and pepper.
  5. Preheat grill on high. Transfer mixture to 4 x 500ml (2 cup) capacity ovenproof dishes. Combine the parmesan and breadcrumbs and sprinkle the breadcrumb mixture evenly over the pasta.
  6. Place ramekins under preheated grill and grill for 2 minutes, or until breadcrumbs are golden and crisp.

Recipe via Taste

Healthy Tuna Linguine Recipe

If it’s your turn to cook dinner tonight, try this delicious tuna linguine recipe. Packed with delicious tomato, cheese, and of course, an easy to prepare serving of protein for your day.

RELATED: Tuna and Couscous Salad Recipe

Serves 2

Ingredients

2 cups linguine

1 cup cherry tomatoes (chopped)

1 tbspolive oil

1 tin canned tuna (drained)

Salt and pepper to taste

Method

  1. Preheat the oven to 200ºC (400ºF) and line a tray with baking paper.
  2. Slice the cherry tomatoes in half, lay them on the tray, then drizzle with olive oil. Cook until golden brown with a crusty layer on top.
  3. Cook the pasta in boiling water, then drain and set aside.
  4. Crumble the tuna over each serving of linguine, then top off with cherry tomatoes, black cracked pepper, chilli flakes and finely chopped parsley.

Image via Olive Magazine

Tuna And Couscous Salad Recipe

Rather than relying on takeaway as your number one option for lunch, why not prepare a delicious tuna and couscous salad the night before?

RELATED: Healthy Nicoise Tuna Salad Recipe

This recipe is packed with protein, flavour, and will keep your stomach full for hours to come. Add some of your favourite seasonal vegetables into the mix for a delicious meal, which is also perfect for dinner.

Serves 2

Ingredients

150g couscous

1/2 can sweet corn (drained)

1 tin tuna

1 red pepper (diced)

1 tsp honey

1 tbsp olive oil

Juice from 1/2 lime

Method

  1. Add the couscous into a pan of boiling water, and leave for 5 minutes. Drain out the excess water and transfer the couscous into a bowl.
  2. Add the red pepper, sweet corn and tuna into the mixture.
  3. Whisk the honey, lime and olive oil then pour it over the entire dish.

Image via Taste

Asparagus, Pea And Tuna Omelette Recipe

A core component of keeping your fitness routine up during winter is choosing foods that offer the right balance of nutrients to fuel workouts, aid in recovery and satisfy hunger. To help you get the essential vitamins and minerals to replenish your body, the Asparagus, Pea and Tuna Omelette is a great inclusion in the diet of physically active Aussies. Eggs contain the highest nutritional quality protein of all food sources, aiding in tissue repair and muscle growth. Eggs are also a source of iron, assisting with energy production, a good source of folate to help reduce tiredness and fatigue, and vitamin A to boost your immune system. 

Serves:

Cost per serve $3.95

Preparation time 10 mins

Cooking time 10 mins

Ingredients

4 eggs

1 cup peas

1 bunch asparagus, sliced and blanched

1 small can (95g) tuna in spring water

Pepper to taste

Oil spray

Method

  1. Bring a small pot of water to boil, blanch asparagus and add peas, quickly cooking for ••• minute. Strain and set aside.
  2. Crack eggs into a bowl, season and whisk.
  3. Heat a non-stick pan over medium heat, spray with oil and pour in half of the egg mix covering the base.
  4. Cook lightly while lifting and moving the egg around to cook more evenly.
  5. Just before the omelette is cooked, add half the asparagus, peas and drained tuna.
  6. Fold in half and slide onto a plate. Repeat the process for the second omelette.

Cooking tips

Try using different flavour combinations, from zucchini and semi dried tomatoes to spinach and low fat crumbled feta cheese.

Serve with Wholegrain toast for breakfast or after a workout or with a healthy side salad for lunch.

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Win a holiday to Bali