White Tuna is the Star of This Avocado and Tuna Salad

We always have canned, water-packed chunk tuna in the cupboards, and I often have it on greens for lunch.  But recently we shopped at  Costco, and they had water-packed solid white tuna on sale.  I couldn't resist as I think it is so much nicer than the light, when it takes centre stage on my plate.

I had an avocado that was just ripe and so I created a really nice lunch salad for The Captain and me, and even he approved!

If all came together so quickly and easily.  I didn't use an oily dressing on this salad, only a sprinkle of fresh lemon juice.  There is enough healthy fat in the avocado, and I didn't want to overpower the delicate tuna.  Of course I used some of the fresh cilantro that is growing on our balcony right now.



Avocado and Tuna Salad
Makes 2 servings

• 4 or 5 cups of mixed lettuces and baby spinach, cut to desired size
• 1 medium carrot, grated
• 1 can tuna, drained (133g solids after draining - approx 4 ounces)
• 1 ripe avocado
• 1 oz. fresh lemon juice
• Dashes of salt and pepper
• Fresh cilantro as desired

1. Wash and cut the greens and divide between 2 serving plates.
2. Add half the grated carrot to each plate and toss into the greens.
3. Break the tuna chunks up with a fork and layer over the greens mixture.
4. Slice the avocado and place over the tuna.
5. Sprinkle the lemon juice over the salads.
6. Season with salt and pepper.
7. Garnish with fresh cilantro and serve immediately.

Per serving.
Weight Watchers P+ = 5.
Calories 190; Protein 17g; Carbohydrate 10g; Fat 12g; Fibre 7g.

Plated and ready!



 Printable Recipe

Tuna Quinoa Cakes from The Lean Green Bean

I came across this recipe a couple of days ago and it appealed to me immediately.  I love sweet potatoes, the dark orange ones that we Canadians (incorrectly) like to call yams, and quinoa and tuna... but I certainly never would have thought to put them all together and make 'burgers', or as Lindsay calls them 'cakes'.

They are delicious... you have to try this out.  The only change I made was in the selection of yogurt.  I would use Chobani if I were able to get it here...  so I used a different Greek yogurt.  But I do think any fat free plain yogur t would work.

I did make this up into 6 patties (actually The Captain made them) and baked them in the oven.  We had 2 each for dinner and I am saving the other 2 for our lunch tomorrow. I served them warm on a pile of romaine, spinach, sliced tomatoes,red peppers, mushrooms,and cucumbers, and then drizzled EVOO (extra virgin olive oil) and dark balsamic vinegar over the top.

The Captain raved about them, and suggested we try the leftovers cold over salad greens tomorrow.  You cannot imagine my pleasure at actually hearing him suggest we have salad for lunch.  Lindsay, you are a miracle worker!

I am linking to Lindsay's recipe, on The Lean Green Bean, rather than copying it for you here. 
I did calculate the N.I. though and here is how it stacks up...

Per serving of 1 cake without EVOO and vinegar.
Weight Watchers P+ = 2.
Calories 95; Protein 13g; Carbohydrate 9g; Fat 1g; Fibre 1g.

I mixed the egg, yogurt, lemon juice, and mustard in a small bowl and then added it to the other ingredients.

Formed cakes ready to bake in the oven.  We put them on foil coated with a non-stick spray but they did stick a bit so be careful when removing them from the pan after cooking.

Makes a lovely presentation...

And so tasty and nutritious.  I just know they will be good cold as well.

Lindsay also suggested that this recipe would work with salmon instead of tuna and I am sure she is right... I will be trying it soon!

Preparing For a Rainy Day

Autumn days here on the Pacific Coast can be cool and rainy.  When the forecast calls for rain, I like to prepare some things to have on hand, in the refrigerator, so that I am not steaming up the inside of the boat when it is raining and I cannot throw open the hatches to dry things out. 

The foods I choose to precook are things that normally give off lots of steam themselves or require boiling water... pasta, rice, potatoes, hard boiled eggs, quinoa, farro... and the like.

 Yesterday I baked a few potatoes and cooked some rice. 

So, for dinner tonight, I decided to use some of the rice and put together cold, but hearty, dinner salads.  I went with a Mediterranean theme and they turned out very nicely.  A filling and delicious dinner, put together in vary little time.

The ingredients can easily be halved if you are dining alone.  Or if you wanted to make this for lunch, you could just use less rice.  One cup would probably be plenty and would reduce the Points Plus value by 2.



Rainy Day Rice Salad
Makes 2 servings

• 3 cups cooked rice
• 1 can, approximately 4 ounces, albacore tuna, drained
• 2 inches of a long English cucumber, slivered
• 6 cherry tomatoes, quartered
• 2 Tbs sliced black olives
• 2 Tbs slivered white onion
• 2 Tbs lite shredded parmesan cheese
• Dashes of oregano, salt and pepper

Dressing:

• 2 tsp EVOO
• 3 tsp white balsamic vinegar
• 1 tsp lemon juice

1. Set out 2 serving bowls and put half of the rice into each bowl. 
2. Add half of the tuna, cucumber slivers, tomato quarters, olives and onion to each bowl.
3. Mix the dressing ingredients together in a small bowl and then put half on each salad.
4. Stir each salad, then garnish  with 1 Tbs of the parmesan shreds, a bit of oregano and salt and pepper.

Per serving.
Weight Watchers P+ = 11.
Calories 420; Protein 24g; Carbohydrate 63g; Fat 8g; Fibre 5g.

Place half of the ingredients into each of 2 serving bowls.

Add the dressing, stir and garnish.  Mmmmm.



Printable Recipe

Can't Do Without Canned Fish!

In light of the positive health benefits associated with fish, I am always looking for creative and tasty ways to use it in our meals.

The American Heart Association recommends eating fish at least twice a week because it's a good source of protein and low in saturated fat. Fatty fish including trout, sardines, tuna, and salmon are also high in omega-3 fatty acids, which may reduce the risk of heart disease. Salmon is high in calcium, too, especially when the bones are mashed into the meat.

Sometimes it is not convenient to have fresh or frozen fish on hand.  Particularly when we are cruising and relying mainly on our food lockers to supply the ingredients for our meals.  I like to keep an assortment of canned fish on hand.  And lately I have been purchasing it in foil pouches, too.  These items are readily available for tasty and nutritious meals.  My favorites are tuna, salmon and sardines... and occasionally I will buy baby clams, mussels, smokey oysters, crab and smoked herring.

You can make a nice layered dip for crackers with a can of baby clams, some chili sauce and a container of whipped light cream cheese.  Just put the cheese in a bowl and spread it a bit, then cover with chili sauce and the drained clams.  Very tasty.

Smoked oysters and mussels make nice canapes if you put them on crackers with a bit of ketchup or seafood sauce.  And who can resist a hot crab dip made with artichoke hearts, mayonnaise and parmesan cheese.... Mmm.

Tuna can be found in tins and also in foil pouches. It comes packed in water, oil or in many flavourful sauces, and in a choice of styles… fillets, chunks, flakes. And there are different kinds of tuna as well. My favorite is the white albacore, but it is more expensive. Chunk light tuna packed in water is the one I normally buy for every day use.  I have also had smoked tuna in cans and it is delicious.



Tuna, 1/2 cup or 4 oz., canned in water.
Weight Watchers P+ = 3.

Salmon is usually found in many different sizes of cans, also water or oil packed, There are different kinds of salmon and the can will be labelled with the species name. I prefer sockeye or pink. I have also been lucky enough to have home-canned salmon and it is lovely, too.  Smoked salmon is a lovely treat mixed with cream cheese and used as a dip or spread.





Salmon, 1/2 cup or 4 oz. canned in water.
Weight Watchers P+ = 4.

Sardines come in flat tins that have a pull tab opening on the top. They are packed in water, oil, and many different sauces. I like the mustard sauce best.  Sardines packed in Spring water is my second choice.





Sardines, 1 tin (approx 3.5 oz), canned in water.
Weight Watchers P+ = 2.

You can used the drained tuna or salmon in green salads, for a quick meal. Or mix tuna, salmon, or sardines with some mayonnaise or yogurt, and a few chopped veggies, some capers or relish, and you have a tasty sandwich filling.

But there are so many other ways to use these tasty fishes. Here are a few recipes I have featured :



Springtime Sardine Salad

Mediterranean Pasta Salad

Pasta/Tuna Salad on Spinach

Linguini with Tuna, Olives, and Bell Peppers

Salmon Loaf with Lemon Yogurt Sauce

Creamed Salmon on Toast

Salmon and Potato Cakes with Horseradish Sauce

Tasty Tuna Burgers



Salmon Patties

Avocado and Tuna Salad

 

 

Albacore Tuna Takes the Plate!

Normally I keep a few different varieties of canned tuna on hand.  I always buy tuna canned in water.  And, I usually select chunk light tuna for sandwiches and sometimes use it in cooked casseroles or salads that have a lot of ingredients.

But, where the tuna is more important in a dish, where it will be highlighted, I like to use white or albacore. It is a nicer, meatier texture.  I think it tastes better, too.  I have been saving a can of albacore tuna for something special, and today I came up with this salad.

The capers add a nice salty bite, and they go very well with the red wine vinegar.  It is a filling and pretty summer dinner meal.  Of course you can easily adjust the ingredients to make more servings.

Pasta/Tuna Salad on Spinach
Makes 2 dinner servings

• 4 ounces (dry weight) fusili or rotini pasta
• 4 ounces (net weight) canned albacore tuna, drained
• 1 Tbs capers, drained
• 2 tsp olive oil
• 1 Tbs red wine vinegar
• 2 cups fresh spinach leaves, washed and torn into pieces
• 2 green onions, finely chopped
• dashes of salt and pepper
• 2 Tbs freshly shredded light parmesan cheese

1. Cook pasta according to package directions, drain and set aside to cool.
2. In a large bowl, mix tuna with capers, olive oil, vinegar, green onions, salt and pepper.  
3. Toss pasta into mixure in bowl, and refrigerate till chilled.
4. To serve, spread 1 cup of spinach leaves on a plate.  Cover with half of the salad mixture and then sprinkle 1 Tbs parmesan cheese over the top.
5. Repeat with rest of spinach, salad, and cheese.

Per serving.
Weight Watchers P+ = 9.
Calories 328; Protein 25g; Carbohydrate 46g; Fat 7g; Fibre 7g.

Draining the cooked pasta.

Mixing salad ingredients.

Plated on the spinach, topped with parmesan and ready to enjoy.

 

Printable Recipe

Tasty Tuna Burgers

This recipe for Tuna Burgers came from one of my new Weight Watchers buddies.  It is simple but very good.  The parmesan cheese definitely gives it a nice little flavor kick.

She suggests you have it on a thins roll,  or between 2 slices of bread... and I think a pita would work nicely, too.  I have taken the liberty of specifying amounts for a couple of the ingredients.

Tuna Burgers
Makes 2 servings

• 1 can tuna packed in water, drained (about 4 ounces)
• 1 green onion, thinly sliced
• 1 tsp mustard
• 1 egg
• 1 Tbs bread crumbs
• 1 Tbs shredded parmsan cheese
• salt and pepper to taste

1. Mix all the ingredients in a small bowl.
2. Form 2 burgers and place in saute pan, sprayed lightly with a non-stick spray.
3. Cook over medium-low heat until golden, about 4 minutes.  Turn and cook other side.
4. Serve on roll of choice.

Per serving, not including roll.
Weight Watchers P+ = 3.
Calories 117; Protein 18g; Carbohydrate 3g; Fat 4g; Fibre 0g.

Note:
Leftover burgers can be frozen - thaw and reheat to serve.

Cooking the burgers on medium-low heat.

A nice light meal with a salad.

 

Printable Recipe

Mediterranean Pasta Salad

Lately The Captain has been asking for a tuna and pasta salad.  I came up with this as a one dish dinner - it has protein, healthy oils, lots of vitamins, and fibre, too.  It is delicious and colorful, too.  

Mediterranean Pasta Salad
Makes 2 servings

• 4 ounces rotini or pasta of choice
• 12 raw green string beans, washed and ends removed
• 120g tuna (drained solids from 170g can), approx 4 ounces
• 1/2 cup artichoke hearts, roughly chopped
• 1/2 cup sliced black olives
• 1 tomato, roughly chopped, or several halved grape tomatoes
• 1/4 cup onion, chopped
• 2 Tbs lemon juice
• 2 tsp olive oil
• 1 garlic clove, minced
• salt and pepper to taste

1. Cook pasta to al dente, drain, rinse,  and refrigerate for at least an hour. 
2. In medium saucepan, bring about 1 cup of water to a boil.  Add green beans and cook for one minute.  Remove immediately from heat, drain and rinse under cold water to stop cooking.  (This is called blanching - it doesn't quite cook them but does bring out the color)
3. Remove beans from sauce pan and cut them into pieces about 1 inch long.
4. In large bowl mix tuna, artichoke hearts, olives, tomato, onion, and green beans.  Stir gently to mix.  Add pasta to mixture and stir again.
5. In a small bowl, mix the lemon juice, olive oil and minced garlic.  Stir to blend, then pour over contents of large bowl.  Stir again.
6. Divide mixture between 2 bowls or plates, and season with salt and pepper.

Per serving.
Weight Watchers P+ = 10.
Calories 388; Protein 25g; Carbohydrate 56g; Fat 10g; Fibre 9g.

Printable Recipe

Linguini with Tuna, Olives, and Bell Peppers

I cut a recipe from the newspaper a couple of years ago, and a similar one from a magazine... when I wanted to use tuna and olives in a topping for the Noodle Expert's home made linguini, I took some inspiration from both of these recipes and came up with this dish.  It was fabulous!

Of course you can use any pasta you like - rotini or penne would be nice, too.

Linguini with Tuna, Olives, and Bell Peppers
2 servings

• 1 tsp canola/olive oil blend
• 1 medium red bell pepper, halved and thinly sliced
• 1 large yellow bell pepper, halved and thinly sliced
• 2 cloves garlic, crushed
• 1 can 180g chunk tuna packed in water, drained and flaked
• 10 pitted black olives, coarsely chopped
• 2 green onions, finely chopped
• juice and grated zest of 1 lemon
• salt and freshly cracked pepper to taste
• 2 Tbs light parmesan cheese, shredded

1. Bring a large pot of  water to boil.  Add fresh linguini and cook until just tender, about 10 minutes, or cook your pasta of choice as directed on the package. 
2. While this occurs, heat the oil in a large skillet over medium heat.  Add the bell peppers and garlic and cook until just tender, about 3 to 4 minutes. 
3. Add the tuna, olives, green onions, and lemon juice and zest and cook 1 minute more.  When the pasta is cooked, save 1/4 cup of its cooking liquid. 
4. Drain the pasta well, and then add it and the 1/4 cup of cooking liquid to the tuna mixture, gently tossing. 
5. Season with salt and pepper.
6. Top with shredded parmesan and serve.

Weight Watchers P+ = 5.  This doesn't include the linguini.
Calories 173; Protein 23g; Carbohydrate 8g; Fat 7g; Fibre 2g