Tag Archives: tuna

Chili Garlic Tuna

June 1, 2014 admin Leave a comment

A nice ‘beefy’ tuna steak on the grill is one of those great summer treats. The leftovers make a GREAT tuna salad – just add a little low fat mayo and some diced up pickles or celery.

4 servings
335 calories per serving

2 cloves garlic, minced
½ t crushed red pepper
4 tuna steaks – 8 oz. each
2 t Chili Garlic sauce (found in the Asian section of your market)
Salt and pepper to taste
4 t oil
Lime zest as garnish
Lime juice

Heat the grill or preheat the broiler. Combine garlic, pepper flakes, chili garlic sauce and salt. Make several small slits in the tuna steaks and insert the garlic mix into the slits. Then rub the oil on the steaks and sprinkle with salt and pepper and grill or broil 3 – 5 minutes per side or until desired doneness. Squirt with a bit of lime juice and sprinkle with lime zest and serve.

Dinner, Fish, Lunch, Pasta

Lemony Orzo and Tuna

April 8, 2013 admin 1 Comment

This is one of the pasta salads you will make again and again. The added protein from the tuna makes this a great complete meal, or you can serve as a side to any salad for a great lunch or light dinner.

6 servings
256 calories per serving

3/4 c orzo
1/2 t grated lemon zest
3 T lemon juice
1 T oil
Salt and pepper to taste
1 t minced garlic
½ t red pepper flakes
1 c drained and flaked tuna fish
1/2 c diced English cucumber
1/2 c chopped red bell pepper
1/3 c scallions, sliced into thin rings
1 T sliced basil
1/2 c crumbled goat cheese

Cook pasta according to package directions. When done, drain, rinse to stop the cooking process and place in a bowl. Mix lemon zest, oil, garlic, pepper flakes, salt, pepper and mix with the pasta. Add fish, cucumber, pepper and scallions and mix well. Place and sprinkle with cheese and basil.

Appetizers, Fish, Lunch

Tuna Salad in Endive

April 1, 2012 admin Leave a comment

This makes a great lunch or you can serve them up as appetizers as your next party. When you do away with the bread, tuna fish makes a great low cal lunch 🙂

1 serving
150 calories per serving

½ of a 5 oz. can of tuna fish
1 T light mayonnaise
½ t onion powder
Salt and pepper to taste
1 rib celery, sliced
4 endive leaves

Make tuna by mixing all ingredients. Then place in endive leaves and plate.

Fish, Lunch, Salads

Tuna Antipasto Salad

December 16, 2011 admin Leave a comment

Just enough tuna, just enough beans, just enough of everything to make this a great lunch. This travels well as long as you keep it refrigerated. A great, healthy lunch !

4 servings
320 calories per serving

15 oz. can chick peas, drained and rinsed
2 cans fancy white tuna packed in water
1 large red or green bell pepper, finely diced
½ c chopped parsley
1/2 c lemon juice, divided
4 T olive oil, divided
Salt and pepper to taste
8 cups mixed salad greens

Combine beans, tuna, bell pepper, parsley, 1/4 c lemon juice and 2 tablespoons oil in a medium bowl. Season with salt and pepper. Mix the rest of the oil and lemon and toss with greens. Plate greens and sprinkle with salt and pepper then top with the tuna mix.

Fish, Kid Friendly, Lunch, Sandwiches

Tuna Pitas

June 16, 2011 admin Leave a comment

Serve up your tuna in a pita and it just become a whole different animal ! This is one of my favorite ways to eat tuna – with lotsa celery bits. But if you don’t like celery, substitute chopped up pickles or onions. The addition of the lemon pepper seasoing gives this extra special flavor !

1 serving
373 calories per serving

6 oz. light tuna packed in water, drained
2 T light mayo
3 T chopped celery
½ t onion powder
¼ t salt
¾ t lemon pepper seasoning
1 Sahara Pita bread (or any other brand that comes in at 170 calories or less)

Mix tuna, mayo, celery, salt, onion powder and lemon pepper. Spoon into pitas and serve.

Fish, Lunch, Sandwiches

Tuna Melt

May 11, 2011 admin Leave a comment

The jalapeno peppers really kick it up here and add some nice heat. If you don’t like spice, use pickles instead !

2 servings
180 calories per serving

6 oz. can tuna in water, drained
1/2 t onion powder
Salt and pepper to taste
12 slices pickled jalapeno
2 light English muffins (100 calories each), split
4 slices Kraft Free Singles cheese

Preheat oven to 350 degrees. Mix tuna with salt, pepper and onion powder and divide onto muffins. Top with peppers and cheese and bake 10 minutes or until cheese is bubbly.

Dinner, Fish

Tuna Casserole

April 8, 2011 admin Leave a comment

[FA_Lite id=”9343″]

Everyone loves a good tuna casserole. This one tastes great and is way lower in the calorie department than my regular recipe. It gets skinnied up by using a slim milk and broth based sauce rather than a creamier version. The results are great !

6 servings
390 calories per serving

8 oz. whole wheat egg noodles
1 medium onion, chopped finely
8 oz. sliced mushrooms
½ t salt
¼ t pepper
½ c chicken broth
6 T flour
3 c skim milk
12 oz. can chunk light tuna in water, drained well
1 c frozen peas, thawed
1 c finely shredded parmesan cheese
½ c panko breadcrumbs
Pam

Cook noodles according to package directions. Preheat broiler.

Heat a skillet and spray with Pam. Then cook onions 5 minutes. If they start to dry out, add a tablespoon or so of hot water. Add mushrooms and cook another 3 minutes. Add wine and continue cooking until liquid is evaporated, about 4 minutes then add milk, salt and pepper. Sprinkle peas with flour and mix to coat. Add to mushroom mix with tuna and half of the parm. Stir in the noodles. Place in a baking dish and sprinkle with crumbs and the rest of the parm. Broil 3-4 minutes until bubbly and top is brown.

Sprinkle the casserole with breadcrumbs and the remaining 1/2 cup Parmesan. Broil until bubbly and lightly browned on top, 3 to 4 minutes.

You can also prepare this ahead and then sprinkle with the breadcrumbs and cheese last minute, cover and bake at 350 degrees for an hour or so, taking off the cover the last 10 minutes to brown the top.

Fish, Lunch, Sandwiches

Tuna Nicoise Sandwich

December 27, 2010 admin Leave a comment

There are a lot of textures and flavors here and that is what makes this such an interesting sandwich. It’s a nice spin on a classic tuna nicoise plate.

1 serving
300 calories per serving

1 Arnold sandwich thin roll (only 100 calories !)
4 oz. tuna fish
1 t mustard
1 T black olives, sliced
½ c arugula
½ tomato, sliced
1 T hummus
½ hard boiled egg, sliced
Salt and pepper to taste

Drain tuna. Spread hummus on bottom bun and spread mustard on top bun and build sandwich up in this order – – tuna, olives, tomato, arugula, egg, salt and pepper.

Fish, Lunch

Tuna on Toast Lunch Plate

July 1, 2010 admin Leave a comment

This is a nice quick lunch that is satisfying and nutritious. Don’t like pickles? Try chopped celery or onion in the tuna instead. Change up the side vegetable for variety. But I like to keep the tzatziki (dip made of yogurt, garlic and cucumber) for dipping, it’s lo cal and yummy.

tuna on toast — Tuna on Toast Lunch Plate

2 servings
378 calories per serving

1 can solid white albacore tuna packed in water
3 slices pickles (Claussen Burger Slices)
2 ½ T mayonnaise with olive oil
¼ t onion powder
Salt and pepper to taste

4 slices (45 cal each) wheat bread

20 small green olives stuffed with pimento

2 c carrot chips
½ c Tzatziki (store bought) for dipping carrots

Drain the tuna and place in a bowl. Chop pickles into small bits and place in bowl with tuna. Add mayo, onion powder, salt and pepper. Mix with a fork.

Toast bread and put ½ of the tuna mix on each sandwich. Divide olives, carrots and tzatziki among plates.

Dinner, Fish, Italian, Summer

Tuna with Gremolata

June 16, 2010 admin 1 Comment

Gremolata is a just a mixture of parsley, lemon, garlic and oil. It is a wonderful condiment that is packed with flavor. Serve with some Roasted Grape Tomatoes for a great meal.

4 servings
170 calories per serving

¼ c chopped parsley
2 T grated lemon zest
1 t oil
1 garlic clove, minced
4 4 oz. tuna steaks
¼ t salt
1/8 t pepper
Pam

Combine parsley, lemon, oil and garlic and set aside. Line a cookie sheet with foil and spray with Pam. Place tuna on sheet and sprinkle with salt. Broil 5 minutes or until fish flakes easily with a fork. Alternately spray fish with Pam and grill to desired doneness. Top fish with gremolata during the last minute of broiling.

Leftover tuna makes a GREAT tuna fish salad. Just mix it with mayo and some diced pickles – it is sooo much fresher than the canned stuff and you can really taste the difference.