Tuna is a nutrient-dense fish stacked with protein and omega-3. Finding ways to include more tuna in your diet will help you keep a balanced diet in the most delicious ways; so you can enjoy healthy meals that taste good, too.
There are a few different ways you can cook tuna to enjoy its flavours with a range of textures that are still super simple and easy to do. They can include:
Preheat: First, preheat your grill to medium-high heat. Season tuna steaks with salt, pepper, and olive oil. Grill for 2-3 minutes per side for medium-rare or a bit longer if you like it more done.
Pan-Searing: Heat a skillet over medium-high heat with a bit of oil. Season the tuna with salt and pepper, then sear for 1-2 minutes on each side for rare to medium-rare.
Baking: Preheat your oven to 200°C(400°F. Place seasoned tuna steaks on a baking sheet lined with parchment paper. Bake for 10-12 minutes or until the desired doneness.
If you’re looking for quick ways to enjoy the flavours of tuna without too much cooking involved then a tuna sandwich is a popular choice. But, it doesn’t have to be boring.
Here are some exciting ways to enjoy a tuna sandwich that will make your lunch or dinner times a bit more inspiring.
Classic Tuna Salad Sandwich: Sometimes you can’t go wrong with the classics. Mix tuna with mayonnaise, diced celery, and a bit of mustard. Spread the mixture on whole wheat bread and add lettuce and tomato slices for a classic and satisfying sandwich.
Greek Yogurt Tuna Salad Sandwich: Substitute mayonnaise with Greek yoghurt for a lighter and protein-packed version of tuna salad. Add chopped cucumbers, red onions, and black olives for a Greek-inspired twist.
Avocado Tuna Salad Sandwich: Mash avocado and mix it with tuna, a squeeze of lemon juice, salt, and pepper. Spread the avocado tuna mixture on toasted bread and top with spinach leaves for a creamy and nutritious sandwich.
Make a traditional tuna salad mixture and place it between slices of bread. Top with sliced tomato and cheddar cheese, then grill in the oven until the cheese is melted and bubbly for a warm and comforting tuna melt.
Spicy Tuna Sandwich: Mix tuna with sriracha sauce, mayonnaise, and diced jalapeños for a kick of heat. Spread the spicy tuna mixture on toasted bread and top with sliced avocado and lettuce for a flavourful and satisfying sandwich.
Tuna and Hummus Sandwich: Spread hummus on whole grain bread and top with tuna mixed with diced red peppers, onions, and a squeeze of lemon juice. Add spinach leaves and cucumber slices for another refreshing and protein-packed version of a classic.
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