With fish and seafood newly added to the WW Freestyle zero Points® foods list, tuna canned in water is the ultimate chameleon ingredient in terms of preparation and serving options. Dress it up with convenience items from the deli or make a classic tuna melt topped with an extra flavourful melting cheese, the sky is truly the limit when it comes to canned tuna.
1. Crunchy tuna-stuffed mini bell peppers
Satisfy your need for a crunchy snack by stuffing mini bell peppers with your favourite tuna salad recipe (such as the following recipe for deli tuna salad). Use a sharp knife to horizontally slice open mini bell peppers and carefully remove the seeds and white membrane. Stuff each pepper half with a heaping tablespoon of tuna salad. Transform this simple recipe into a beautiful appetizer by sprinkling the stuffed peppers with fresh parsley, dill or chives.
2. Sophisticated deli tuna salad
This chic take on classic tuna salad makes excellent use of your local deli’s antipasti selection. Mix a can of water-packed tuna with any or all of your favourite deli ingredients; think roasted peppers, marinated artichokes, sundried tomatoes, capers, and olives. Serve the tuna salad over a bed of arugula, tucked into a sandwich or stuffed into mini bell peppers.
3. Cauliflower tuna noodle casserole
Try this recipe for cauliflower tuna noodle casserole next time you’re craving a lightened-up version of this classic comfort food. Substitute half or even all of the noodles with lightly steamed cauliflower. Green peas are traditional in a tuna noodle casserole but any diced vegetable (or combination of vegetables) can be used with great success.
4. Salad Niçoises
Salad Niçoises is a beautiful plated salad perfect for both casual weeknight dinners and elegant dinner parties. Arrange chunk white tuna, steamed green beans and new potatoes, hard-boiled eggs, anchovies, cherry tomatoes, and niçoises olives* on a large shallow plate or serving dish. Make a light dressing using white wine vinegar, Dijon mustard, minced shallots, and olive oil, drizzle over the salad and finish with kosher or sea salt and freshly cracked pepper.
*Niçoises olives are tiny black olives from France and they have a pleasantly briny and mild flavour. If you can’t find niçoises olives use your favourite black or green olive.
5. Tuna chickpea salad
A can of tuna and a can of chickpeas are all you need to make this fibre-packed salad that’s just at home between two slices of whole wheat bread as it is on top of a leafy green salad. Mash together a can of tuna and a can of chickpeas, folding in finely chopped scallions, grated carrots and finely chopped radishes.
6. Gruyere tuna melts
Tuna melts are traditionally laden with plenty of mayo and melted cheese which, although delicious, may have you feeling calorie-conscious at the end of the day. Use your favourite bread as a base for this recipe, hearty whole wheat or rye bread is especially delicious in this tuna melt recipe. An amazingly flavourful cheese from Switzerland and an essential component of fondue, Gruyere is renowned for its superb melting properties. Mix canned tuna with a small amount of nonfat plain yogurt or mayonnaise, folding in chopped pickles, capers or celery as desired. Spread your choice of bread with the tuna mixture and top with grated Gruyere, broil for 5-7 minutes until the cheese is browned and bubbling.