Canned tuna is an affordable, versatile ingredient that works well in a variety of dishes. While tuna straight from the can makes for a simple protein-packed snack or salad topping, it can also be cooked into tasty meals. In this article, I will instruct you how to cook canned tuna in 2 different ways
1. How To Cook Canned Tuna With Rice
Ingredients
- 3 cups cooked and cooled white rice
- 1 5oz can tuna, drained
- 2 eggs, beaten
- 2 tablespoons vegetable oil
- 1 small onion, diced
- 1 carrot, peeled and diced
- 1 cup frozen peas
- 2 cloves garlic, minced
- 2 tablespoons low sodium soy sauce
- Salt and pepper to taste
Instructions
Heat a large wok or nonstick skillet over medium-high heat. When hot, add the beaten eggs. Scramble lightly then transfer egg to a plate.
Add oil to skillet followed by the onions and carrots. Cook for 2 minutes stirring frequently.
Add garlic and cook for 30 seconds until fragrant.
Add the cooled rice, breaking up any large clumps with a spatula or your hands. Gently toss rice to evenly coat with oil and distribute vegetables. Let fry undisturbed for 2 minutes.
Add frozen peas and flake in canned tuna over top. Pour soy sauce evenly over rice. Continue sautéing for 3-4 minutes, gently folding ingredients together, until heated through.
Taste and season with salt and pepper as needed. Serve fried rice garnished with scrambled egg pieces.
The simple additions of tuna, peas and egg bulk up the nutrition and heartiness of veggie fried rice. Canned tuna offers an easy, affordable protein boost to this quick Asian-inspired skillet meal.
2. How To Cook Canned Tuna With Pasta
Ingredients
- 8 ounces pasta (penne, rotini etc)
- 1 onion, diced
- 3 cloves garlic, minced
- 1 15oz can fire roasted diced tomatoes
- 2 5oz cans tuna, drained and flaked
- 1 cup vegetable broth
- 2 tablespoons olive oil
- 1⁄4 cup parsley, chopped
- Salt and pepper to taste
Instructions
Bring a large pot of salted water to a boil. Cook pasta according to package directions until al dente. Drain and set aside.
Heat olive oil in a skillet over medium heat. Sauté onion for 3 minutes until translucent. Add garlic and cook for 30 seconds until fragrant.
Pour in diced tomatoes with juices and vegetable broth. Simmer uncovered for 5 minutes to meld flavors.
Fold in drained pasta and flaked tuna until heated through, about 2 minutes.
Remove skillet from heat. Mix in chopped parsley. Season to taste with salt and pepper.
Serve tuna pasta dish hot topped with extra parsley and grated Parmesan cheese if desired.
Tuna and pasta create a fast, protein-packed meal the whole family will love. Let the flavors of tomatoes and briny tuna shine by enhancing with just a few aromatics like onion and garlic. Use dried or canned tomatoes if fire roasted variety unavailable.
Canned tuna cooks up conveniently in these easy yet satisfying rice and pasta dishes. Keep a few cans in your pantry to quickly transform leftover grains, veggies and pasta into nutritious meals. The simple addition of tuna elevates these versatile staples into truly tasty weekday dinners.