BEST budget tuna bagel lunch – 2 delicious and healthy ways with canned tuna
How to turn a humble can of tuna into, not one, but TWO delicious and super healthy lunch within 15-30 mins? Spice it up with your favourite choice of bread: bagel, burger, ciabatta, or even a simple loaf.DOUBLE RECIPES BELOW
Tuna – probably partly due to the high price tags for a fresh cut – is not featured as often on social media’s health food segment as salmon. It does, however, triumph the fine-dining and culinary scenes (well, at least as-seen-on TV and shows). Regardless, tuna is proven to be one of the healthiest foods and fish out there. Not only is it a high-quality source of lean protein and low in fat, tuna also contains a dope amount of selenium (anti-oxidant & anti-inflammatory mineral) potassium, the heart-healthy omega-3 fatty acids, and a number of B vitamins (2, 6 & 12).
With that said, just like any other fish and shellfish, tuna does contain some amounts of mercury. However, moderate consumption is found to pose no health risk to the general public (doesn’t this ring true for almost anything?!). Interestingly, the amount of mercury increases with the size and longevity of the fish, making canned tuna (often from smaller & shorter-lived species) a healthier choice than the rarer and more expensive fresh tuna steaks (from yellow- or blue fin types).
So this means, canned tuna is a win-win-win for us in terms of accessibility, affordability, and nutrition. Let us save the fancy steak and ahi sushi-quality for special occasions and take out the canned one for quicker and convenient lunch or week-night recipes.
My favourite choice is Skipjack in water by Fish-Tales’ brand (sold in the Netherlands here at AH, UK, and Germany), which promotes sustainable and responsible fishing-to-consumption chain with MSC certified sustainable products. I got to know about the brand about 2 years ago via the Youtube channel of the (Dutch) co-founder and cooking talent Bart van Olphen. In fact, the tuna spread recipe is adapted from one of Bart’s and has become one of my go-to #quickrecipes
Today, I’m sharing with you 2 ways to turn a can of tuna into a delicious and super healthy lunch or even dinner within 15-30 mins. Perfect to pair with a good-quality wholegrain bagel, burger, or any of your favourite bread.
Drain all water from the can
Mix all ingredients together
Let rest in the fridge for about 10-15 mins so that everything is well incorporated and all the flavours are absorbed by our tuna bits. (If you’re short on time and need to run straight to work, skip this step as keeping it in your lunchbox through to lunch will do the job)
Bread of choice
Fresh leafy greens & sprouts
Some honey-mustard-yogurt dressing if wish
For lunch packing: pack bread, tuna, and greens in separate trays/containers to retain freshness and crispiness of bread
Additional nutrient info per serving
Potassium 70mg ; Vit C 2.8% DV ; Calc 12.1% DV; Iron 1.7%
Delicious and wholesome tuna fish cakes for your burger fancies. And now that Hanukkah is in full-swing in many parts of the world, this tuna patties have all the ingredients to qualify as a latke.
- 1 can ~ 200gr of Skipjack tuna (in water – so you have more control on the amount of added oil).
- ½ fresh jalapeno pepper ~5gr, finely chopped
- 1 small shallot ~30gr, minced
- ½ tsp ground black pepper
- 2 stalks of green onion finely chopped
- 1-2 cloves of garlic minced
- 1 large potato ~200gr, peeled and boiled and mashed
- 1 generous sprig of fresh dill finely chopped
- 1 tbsp flat parsley finely chopped
- Juice of ½ lime
- Add salt to taste
- ½ tbsp olive oil for binding
- ½ tbsp vegetable oil for pan frying the fish cakes
Drain all water from the can
Mix everything except the vegetable oil in a large bowl
Let rest in the fridge for about 10-15 mins so that everything is well incorporated
Use a spoon or scoop to form the patties
Heat pan on medium high heat
Add vegetable oil and fry the patties for about 3-4mins each side
Depending on the size of your pan, you might need to do this in 2-3 batches to avoid over-crowding
If you use grated raw potato, the cooking time will be longer and at lower heat (medium low) for 4-4.5mins per side
Additional nutrient info per patty
Double or triple this amount to work our your serving 😉
Potassium 149mg ; Vit A 3.2% DV; Vit C 2.8% DV ; Calc 0.5% DV; Iron .0.8%