Recipes

50 of the world’s best Tuna Recipes

Explore the benefits of having tuna and 50 scrumptious ways to cook them.

Tuna is one of the most popular fish, which is widely used in Asian cuisines and other continents like Europe and Australia. Though, many other countries produce canned tuna fish.  You probably know that eating fish is healthy as it boasts a wealth of health benefits, from keeping your eyes healthy to reducing your risk of heart disease.

7 Health benefits of Tuna

Tuna is a fantastic source of phosphorous, selenium, iron, potassium, and magnesium. Moreover, it contains niacin and vitamin B12, as well as a great amount of riboflavin and vitamin B6. Check out some of the best health reasons to incorporate tuna into your weekly diet.

  1. Fight depression

A growing number of studies have concluded that eating fish such as tuna on a regular basis helps to improve mental health and ward off mental conditions such as anxiety disorders and depression. While tuna can’t cure your depression, it can at least relieve the symptoms of it thanks to its high nutrient value.

  1. Boost your heart health

Tuna is loaded with omega-3 fatty acids and it helps to reduce cholesterol and omega-6 fatty acids in the blood vessels and arteries. Eating tuna at least once a week is believed to reduce the risk of coronary heart diseases and stroke.

  1. Regulate blood pressure

Apart from having anti-inflammatory omega-3 fatty acids, tuna is rich in potassium, which is a natural vasodilator. Thus, adding tuna to your meals can help to lower high blood pressure, reducing the strain on the cardiovascular system. It’s also important to regulate your blood pressure in order to avoid atherosclerosis.

  1. Ensure healthy growth and development

Vegetarians – especially newbies – often include tuna in their meal plan to avoid protein deficiency. Tuna is fortified with quality protein that ensures healthy muscle growth, tone and speeds up the recovery process after a workout or disease. One can of tuna fish provides your body with 80% of your recommended daily protein requirement.

  1. Prevent cell membrane damage

When you cook tuna, protein found in it begins to break down into tiny fragments, peptides, which can be potent antioxidants that aim to keep cell membranes strong, healthy, and functioning well. Free radicals tend to damage the cell membranes throughout the body, especially membranes in the brain.

  1. Combat chronic inflammation

Tuna is overflowing with anti-inflammatory nutrients that can help you cope with chronic inflammation. It can also help to ward off inflammatory diseases such as gout and arthritis, both of which affect millions of people worldwide.

  1. Lower your cancer risk

Selenium abundantly found in tuna is a powerful antioxidant that aids in neutralizing free radicals that cause mutations in healthy cells, thus preventing them turning into dangerous cancer cells. A regular tuna intake also helps to prevent breast and colon cancers due to its high omega-3 fatty acid levels.

50 of the World’s Best Tuna Recipes

Now that you know what tuna can do to your body, you might also want to know how to use it. Here are some of the best recipes to try.

5 Baked Tuna Recipes

  1. Oven Baked Tuna Steak Dinner Twenty-five Minutes

When you crave steak but you don’t feel like eating red meat, why not make a baked tuna steak instead? Although it’s relatively high in calories, you absolutely deserve this delicious and nutritious meal once in a while. Serve your tuna steak with some fresh or cooked veggies for double health benefits.

Calories: 531

Prep time: 10 minutes

Cook time: 15 minutes

  1. Grilled Zucchini Double Cheese Tuna Bake

Treat yourself and your family to this incredible brunch meal. It’s cheesy, healthy, and fabulously tasty. You may want to experiment with the ingredient list if you stick to a specific diet, but overall the recipe is good for both kids and adults.

Calories: 382

Prep time: 30 minutes

Cook time: 25 minutes

  1. Baked Tuna “Crab” Cakes

Whether you need an easy and quick appetizer or lunch, consider making these awesome baked tuna “crab” cakes. Serve with garlic aioli or sweet chili dipping sauce to enhance their taste. Or make a huge bowl of a mixed veggie salad and serve it with 2 to 3 tuna “cakes” with it for a nutrient-packed dinner.

Calories: around 250 calories

Prep time: 40 minutes

Cook time: 20 minutes

  1. Thirty-Minute Baked Tuna Burgers

When you’re on a very tight budget yet strive to eat healthy, grab a can of tuna in the nearest grocery store and make these simple baked tuna burgers. These burgers are also great for those who don’t eat meat as they contain quality protein. Plus, they’re healthier for kids.

Calories: 156 calories

Prep time: 10 minutes

Cook time: 20 minutes

  1. Tuna Muffins

Tuna muffins are an incredible way to supply your body with tons of omega 3s as well as antioxidants like selenium. Additionally, they make it easy to trick your little ones to eat fish when they don’t like it. The original recipe recommends using white rice, but wild varieties can work as well.

Calories: around 145

Prep time: 15 minutes

Cook time: 15 minutes

5 Grilled Tuna Recipes

  1. Caribbean Grilled Tuna Steaks with Mango Avocado Salsa

This gluten-free, paleo-friendly grilled tuna is a healthier version than fried fish. It contains less unhealthy and more healthy fats and preserves almost all its nutrient value. When combined with mango avocado salsa, grilled tuna turns into a real super meal packed with over 20 antioxidants and a wide range of vitamins and minerals!

Calories: 155 calories

Prep time: 20 minutes

Cook time: 10 minutes

  1. Asian Sesame Grilled Tuna Steak

Since tuna is widely used in Asian cuisines, this list won’t be complete with Asian sesame grilled tuna steak. As mentioned above, tuna is good for your heart, so when you cook it with sesame seeds and oil that also promote cardiovascular health, you have a zero risk of heart disease.

Calories: 160 calories

Prep time: 30 minutes

Cook time: 10 minutes

  1. Grilled Tuna Kebabs

Summer BBQ is all about kebabs, which mostly consist of meat and veggies. Reduce your cholesterol levels with low carb, paleo-friendly grilled tuna kebabs. Even though they require a long marinating hour, the taste is definitely worth it. If you’re not ready to give up meat, then feel free to mix it with tuna.

Calories: 180

Prep time: 20 minutes + 1 hour for marinating

Cook time: 15 minutes

  1. Grilled Tuna Steaks with Roasted Red Pepper Sauce

Grilled tuna steaks are mostly cooked in the same manner so it’s all about the sauce or veggie mix you serve them with. Turn your ordinary tuna steaks in a spicy treat for your guests. The steaks take a few minutes to cook, depending on their thickness.

Calories: 150

Prep time: 20 minutes

Cook time: 10 minutes

  1. Grilled Tuna Taco with California Avocado Tzatziki

Instead of loading your tacos with chicken, grill some tuna and serve it with heart-healthy avocado. The prep time is big, but as soon as you start munching on your taco, you’ll forget about it. In case avocado isn’t your thing, you can replace it with bell pepper for a crunchier snack.

Calories: around 200

Prep time: 1 hour 15 min

Cook time: 15 minutes

5 Blackened Tuna Recipes

  1. Grilled Blackened Tuna Steaks

Blackened doesn’t mean burnt, so don’t confuse these two words. Blackening seasoning is actually what makes a boring grilled tuna taste and look differently. You can buy blackening seasoning in the store or make your own one. Not only will it spice up your tuna steak, but will also provide your body with additional nutrients.

Calories: 170

Prep time: 30 minutes

Cook time: 5 minutes

  1. Pan Seared Blackened Ahi Tuna

Lazy or busy cookers feast! You still have time for cooking healthy tuna meal today. It takes minimum effort and only 11 minutes to prep and cook. Add in a blackened seasoning mix and you’ll get a full-fledged lunch. Or, you can serve it with black rice or quinoa for a quick yet wholesome dinner.

Calories: 228

Prep time: 10 minute

Cook time: 1 minute

  1. Spicy Southwest Style Blackened Tuna Salad

Love spicy foods? Try making this spicy Southwest style salad, which is packed with tons of textures and flavors, along with a long list of vitamins and minerals. This spicy salad is perfect for people trying to lose weight as it’s filling and has a relatively small calorie content.

Calories: 130

Prep time: 10 minutes

Cook time: 10 minutes

  1. Blackened Tuna Bites

These blackened tuna bites resemble tofu bites, but the difference lies in the taste. Plus, not all of your guests may love tofu. The original recipe features mayonnaise on the ingredient list, so if you’re counting calories, feel free to replace it with Greek yogurt or even skip it.

Calories: 243

Prep time: 10 minutes

Cook time: 15 minutes

  1. Blackened Tuna Chesapeake Style

These are actually simple blackened tuna steaks with Chesapeake topping. The recipe is versatile and can be adjusted to your taste or diet preferences. Just make sure you buy high quality tuna steaks to reap maximum benefits of them. You can replace ham and jumbo lump crabmeat with tofu if you’re vegetarian.

Calories: 190

Prep time: 10 minutes

Cook time: 10 minutes

3 Pan Seared Tuna Recipes

  1. Orange and Dill Pan-Seared Tuna

The unusual combo of orange and dill creates unforgettable flavor that makes tuna steak taste more delicious and possess more vitamins and minerals. An added bonus, orange will enhance the ability of tuna to boost the immune system and fight bacteria while dill is known for its anti-inflammatory abilities. Isn’t it a win-win option?

Calories: 215

Prep time: 5 minutes

Cook time: 30 minutes

  1. Pan-Seared Tuna with Avocado, Soy, Ginger, and Lime

Looking to turn your regular piece of tuna into superfood? The team of avocado, ginger, soy, and lime will help you. Soy has got a bad reputation, but it can actually shrink some pounds from your waistline. Lime adds a refreshing touch to the meal as well. Ginger will keep your blood circulation in check.

Calories: 206

Prep time: 10 min

Cook time: 3 minutes

  1. Classic Pan-Seared Tuna Steak

In case you crave a classic paleo pan-seared tuna steak, you need to keep this recipe handy. One of the best things about this recipe is that ingredient list is very simple and affordable, so we all can enjoy the fishy goodness more often. People trying to drop weight should skip the butter, though.

Calories: 178

Prep time: 30 minutes

Cook time: 5 minutes

3 Tuna Fish Taco Recipes

  1. Fresh Tuna Tacos

While these tacos aren’t the healthiest ones on this list, they make fantastic treat to enjoy once in a while with the whole family or friends.  Apart from tuna, the combination of the taco filling can be different – from cooked black beans and corn to creamy guacamole.

Calories: 167

Prep time: 20 minutes

Cook time: 5 minutes

  1. Tuna Tacos with Onions

These tuna tacos have many benefits. First of all, they taste awesome. Secondly, they’re fortified with nutrients and antioxidants that help to ward off cold and flu as well as reduce the cancer risk. Onions are a natural antibiotic that will reduce the inflammation too.

Calories: 130

Prep time: 20 minutes

Cook time: 30 minutes

  1. Ahi Tuna Tacos

Loaded with radishes, cilantro, and cabbage, Ahi tuna tacos provide a host of nutrition value and a unique mix of flavors. Since they’re topped with a spicy yet high calorie sriracha mayo, you may want to replace it with a more diet-friendly sauce or even skip it.

Calories: 142

Prep time: 20 minutes

Cook time: 20 minutes

5 Broiled Tuna Recipes

  1. Broiled Tuna with Rosemary Butter

The country-style Dijon mustard and fresh rosemary combine together to provide us with a bit spicy and softly flavorful taste that makes broiled tuna steak an expensive restaurant meal. However, you don’t have to spend heaps of money on it, follow the recipe’s instructions to get an expensive meal on budget.

Calories: 149

Prep time: 15 minutes

Cook time: 5 minutes

  1. Broiled Tuna Steaks With Herb Vinaigrette

Herbs go well with meat, but when meat isn’t an option, tuna is the perfect choice. Thyme helps to enhance the flavor of tuna steaks without overpowering their taste, while herb vinaigrette enhances the flavor of the fish. These two ingredients will literally change the dynamics of the steaks.

Calories: 168

Prep time: 1 hour

Cook time: 10 minutes

  1. Broiled Tuna and Raspberry Salad

Yes, you read that right. The sweet raspberry salad is an excellent match to broiled tuna. The salad is made of lettuce leaves and fresh raspberries, but you can try the classic combo of spinach and raspberries or strawberries. Actually, any berries can be used in the salad, except blackberries and currant due to their specific bitter taste.

Calories: 215

Prep time: 10 minutes

Cook time: 17 minutes

  1. Broiled Tuna Salad Sandwiches

As soon as the summer brings picnics and BBQ back into your life, you’ll need some yummy sandwich recipes. But, who doesn’t get bored with all those ham-packed sandwiches? Why not try nutrient-dense tuna instead? We promise, you’ll fall in love with these broiled tuna salad sandwiches. Be aware of the high calorie content, though.

Calories: around 250

Prep time: 30 minutes

Cook time: 5 minutes

  1. Broiled Tuna Salad Boats

People on Whole 30 and Paleo diets swear by these boats, albeit there are many variants of cooking them. Loaded with healthy fats, broiled tuna salad boats will keep your stomach satisfied and your heart healthy. Not to mention that your brain needs a good amount of healthy fats to function properly.

Calories: 214

Prep time: 20 minutes

Cook time: 5 minutes

5 Fried Tuna Recipes

  1. Fried Garlic Tuna

Fried food has got a really bad reputation, yet most of us can’t stand the taste of baked or broiled fish. Moreover, there are many ways to make fried food, including fish, healthier. In this case, garlic adds huge nutritional value to fried tuna, as it possesses antibacterial, immunity-boosting, and anti-inflammatory properties.

Calories: 170 calories

Prep time: 10 minutes

Cook time: 5 minutes

  1. Pan-Fried Tuna with Zingy Cannellini Beans

When you have a jam-packed schedule and don’t want to eat out or cook something at home, this 10-minute recipe will blow your mind and feed your tummy. The cannellini beans add more protein and fiber to your meal and turn a piece of fried tuna into a tasty dinner.

Calories: over 200 calories

Prep time: 2 minutes

Cook time: 8 minutes

  1. Fried Tuna Nuggets

Chicken nuggets are a highly common meal, but slightly deep fried tuna nuggets are something that can wow everyone in the house. The flavor of tarter sauce will suit the tuna very well. Since there are up to 200 calories in one serving, moderation is still important and must be a priority.

Calories: 212

Prep time: 10

Cook time: 45

  1. Mediterranean Pan-Fried Tuna

Served with a chunky and yummy tomato Mediterranean sauce, Mediterranean pan-fried tuna steaks are easy to cook and quick to eat. When made well, the steaks might become a part of Mediterranean diet. The best thing is, Mediterranean pan-fried tuna steaks take little to no effort to cook.

Calories: 215

Prep time: 10 minutes

Cook time: 15 minutes

  1. Crispy Fried Tuna Balls

Indian cuisine is diverse & surprising and these crispy fried tuna balls prove it. They contain a lot of various herbs and spices as well as vegetables, making this high calorie meal a bit healthier regardless of using corn starch and oils. Speaking of the oils, consider using olive or almond oil rather than vegetables oils.

Calories: about 100 per ball

Prep time: 10 minutes

Cook time: 20 minutes

3 Poached Tuna Recipes

  1. Poached Tuna Salad

Despite being very high in calories – there are about 664 per serving – this poached tuna salad is over-brimming with vitamins, minerals, and powerful antioxidants. It’s refreshing, filling, and can make the entire dinner meal. Mediterranean flavors make this salad an amazing treat, however if you’re sensitive to gluten, you need to alter the ingredient list.

Calories: 664

Prep time: 5 minutes

Cook time: 15 minutes

  1. Poached Tuna with Warm Squash, Corn, and Potato Salad

Strengthen your immune system and treat your taste buds to this mixed vegetable poached tuna. It’s a simple way to pack in tons of produce, add tons of flavors, and feel totally full once you finish your portion of salad. The healthy amount of heart-healthy fats and fiber-filled ingredients make it a powerful lunch idea.

Calories: 390

Prep time: 20 minutes

Cook time: 55 minutes

  1. Wine Poached Tuna

Tuna poached in luxury white wine and mixed herbs is beautifully infused with flavor and loaded with nutrients. You can serve it with a homemade tomato sauce over blanched green beans and white bean puree. Due to its high protein content, wine poached tuna is the perfect meal after a workout.

Calories: 439

Prep time: 15 minutes

Cook time: 20 minutes

2 Steamed Tuna Recipes

  1. Steamed Tuna

The classic steamed tuna that requires little time and effort to make it is a great meal to eat on the go – especially if you’re on a strict diet. It doesn’t overloaded with vegetables or grains, but you can serve your steamed tuna with fresh celery sticks, some slices of cucumber, or steamed asparagus for extra taste and nutrients.

Calories: 137

Prep time: 10 minutes

Cook time: 5 minutes

  1. Steamed Tuna with Soy Ginger Sauce

What can be better than a savory tuna steak cooked in Asian style. The combination of herbs, spices, and veggies is brilliant and soy sauce contains only 8 calories while being rich in protein. By the way, did you know that Soy sauce is ranked 9th among World’s all healthiest foods for protein density? This makes it an awesome meal for vegetarians.

Calories: 140

Prep time: 15 minutes

Cook time: 8 minutes

4 Barbecued Tuna Recipes

  1. Nicoise Style Barbecued Tuna

Nicoise salad with barbecued tuna is a popular meal in many restaurants around the world. The salad is fortified with quality protein, healthy fats, and plenty of minerals, making it a nutritious meal to have for lunch or after an intense workout. You can reduce the amount of calories in it by replacing mayo with Greek yogurt.

Calories: up to 250

Prep time: 15 minutes

Cook time: 40 minutes

  1. Barbecued Tuna Steaks

These barbecued tuna steaks are mouthwatering and a perfect and healthy alternative to beef steaks, which are packed with unhealthy fats and calories. The recipe is classic but you can add the flavor to it with the help of your favorite herbs and spices. Serve with sauce of your choice.

Calories: 167

Prep time: 10 minutes

Cook time: 20 minutes

  1. Barbecued Tuna Pizzas

Perhaps, you’ve been waiting for this recipe while reading this list and here you have it! Pizza is a modern way to trick yourself and little ones to consume healthy food in a fun way. Barbecued tuna pizza is loaded with vegetables and incredibly cheesy. Feel free to add your favourite pizza ingredients but be sure they’re healthy.

Calories: 399

Prep time: 20 minutes

Cook time: 10 minutes

  1. Barbecued Tuna in Chermoula

Chermoula is an internationally renowned Moroccan paste made from cumin, fresh chilli, paprika, olive oil, and coriander. The paste goes well with fish, such as tuna and salmon, but it’s a bit spicy so not recommended for people with any digestive woes, especially with frequent heartburn.

Calories: 230

Prep time: 20 minutes

Cook time: 10 minutes

4 Pan-Fried Tuna Recipes

  1. Pan-Fried Tuna with Salsa Verde

You can also find this pan-fried tuna in many restaurants worldwide. The salsa verde is what makes tuna fabulously delicious and nutrient-packed at the same time. Moreover, It’s quick to cook and the ingredient list is budget-friendly. Use the olive oil to fry the fish in order to reduce the unhealthy fat content in it.

Calories: 202

Prep time: 20 minutes

Cook time: 5 minutes

  1. Pan Fried Tuna with Asian Glaze

The Asian cuisine is thriving on the list of best tuna recipes and for good reason. The aromatic Asian glaze can turn any steak, including tuna steak, into a piece of culinary art. When you have trouble making seared tuna at home, pan-fried tuna is the best and easiest alternative.

Calories: 260

Prep time: 4 minutes

Cook time: 7 minutes

  1. Pan Fried Tuna Steak With Mashed Potatoes and Greens

The fantastic idea for lunch and dinner, a pan-fried tuna steak with asparagus, peas, and spinach, and mashed potatoes is a healthy meal that can be cooked in less than 30 minutes. Ending the day with a fiber- and protein-rich plate is a great way to maintain the healthy digestive system.

Calories: around 300

Prep time: 15 minutes

Cook time: 30 minutes

  1. Pan-Fried Tuna Steak with Tomato Sauce

For those of you trying to put on some weight, this high-calorie pan-fried tuna steak will do the trick. Serve it with homemade tomato sauce and season the green beans for extra nutrients and better taste. If you love spicy food, consider making a spicy tomato sauce to jazz up your dinnertime!

Calories: 650

Prep time: 5 minutes

Cook time: 15 minutes

4 Sautéed Tuna Recipes

  1. Sauteed Tuna Steaks With Garlic Sauce

The garlic goes well with olive oil so no wonder they both are featured in this sautéed tuna recipe. Chopped basil gives it its own twist while balsamic vinegar provides your body with a number of nutrients and fewer calories. You can also add any other herbs for additional flavor.

Calories: 148

Prep time: 20 minutes

Cook time: 5 minutes

  1. Sauteed Tuna and Spinach

A cup of spinach contains 56% of recommended daily intake of vitamin A and the recipe requires 2 cups of it. That means that one serving of sautéed tuna and spinach meal will provide your body with the daily vitamin requirements of vitamin A. Let’s not forget about healthy fats found in tuna.

Calories: 160

Prep time: 5 minutes

Cook time: 5 minutes

  1. Simple Tuna Recipe

Just in case you have canned tuna and have no idea what to cook for dinner, this simple sautéed tuna recipe is just for you. Even though there’s nothing luxury or extraordinary about this meal, the whole family will certainly love it. You can use spicy tuna if you like.

Calories: 200

Prep time: 5 minutes

Cook time: 10 minutes

  1. Tuna Broccoli Saute

One of the vegetables that people have difficult relationships with, broccoli turns a simple sautéed tuna meal into a top-notch restaurant treat. Plus, this meal makes it easier to trick your little ones into eating this “boring” veggie with a great pleasure. The meal is quick and easy to cook even if you’re bad at cooking.

Calories: 148

Prep time: 5 minutes

Cook time: 15 minutes

2 Asian Tuna Recipes

  1. Asian Seared Tuna

Teamed with fantastic Asian flavors, this seared tuna is a dream come true for every fish lover. It’s relatively easy to cook, yet there are several cooking processes required to be done. The ingredient list is inexpensive and absolutely versatile so feel free to add or remove anything you like or dislike.

Calories: 317

Prep time: 15 minutes

Cook time: 20 minutes

  1. Asian Tuna Burgers with Ginger Soy Cashew Cream

The rad combo of the Asian-inspired burgers and spicy and creamy cashew cream will curb all your cravings at once. Although these tuna burgers are time-consuming, you won’t regret the wasted time. Unlike fast-food burgers, these ones are incredibly healthy while being amazingly delicious.

Calories: 340

Prep time: 45 minutes

Cook time: 10 minutes

These were the some of the greatest Tuna recipes we could find out there. Thanks for reading!

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