Delicious & Easy: The Best Canned Tuna Dinner Recipes
Canned tuna is a pantry staple for a reason: it’s affordable, convenient, and packed with protein. But sometimes, it’s easy to fall into a tuna sandwich rut. This article breaks you free from boring tuna lunches and dives headfirst into a world of exciting and delicious canned tuna dinner recipes. We’ll explore everything from quick weeknight meals to elegant dishes that are perfect for entertaining. So, open up that can of tuna and get ready to be amazed at what you can create!
## Why Canned Tuna is a Dinner Winner
Before we jump into the recipes, let’s quickly discuss why canned tuna deserves a place at your dinner table:
* **Protein Powerhouse:** Tuna is an excellent source of lean protein, essential for building and repairing tissues, supporting muscle growth, and keeping you feeling full and satisfied.
* **Omega-3 Fatty Acids:** Canned tuna, especially light tuna in water, provides beneficial omega-3 fatty acids, which are important for heart health, brain function, and reducing inflammation.
* **Affordable and Accessible:** Compared to fresh fish or other protein sources, canned tuna is a budget-friendly option that’s readily available in most supermarkets.
* **Convenient and Shelf-Stable:** Canned tuna has a long shelf life, making it a perfect pantry staple for those busy weeknights when you need a quick and easy meal.
* **Versatile Ingredient:** Canned tuna can be used in a wide variety of dishes, from salads and pasta to casseroles and appetizers.
## Types of Canned Tuna: Choosing the Right One
When shopping for canned tuna, you’ll typically find two main types:
* **Light Tuna:** This usually comes from skipjack tuna and has a stronger, more pronounced flavor. It’s generally more affordable and lower in mercury than albacore tuna. Opt for light tuna packed in water for a healthier option.
* **Albacore Tuna (White Tuna):** This type has a milder, more delicate flavor and a firmer texture. It’s often packed in oil, which adds richness but also increases the calorie and fat content. Albacore tuna generally contains higher levels of mercury, so it’s best to consume it in moderation.
**Things to Consider When Choosing Canned Tuna:**
* **Packed in Water vs. Oil:** Tuna packed in water is the healthier choice, as it contains fewer calories and fat. However, tuna packed in oil tends to be more flavorful.
* **Sodium Content:** Check the sodium content on the label, as some canned tuna can be high in sodium. Look for low-sodium or no-salt-added options.
* **Sustainability:** Choose tuna that is sustainably sourced. Look for certifications like the Marine Stewardship Council (MSC) label.
## Essential Ingredients for Canned Tuna Dinners
To make the most of your canned tuna dinners, keep these essential ingredients on hand:
* **Canned Tuna:** Obviously! Stock up on both light and albacore tuna to have options.
* **Olive Oil:** Extra virgin olive oil is a healthy and flavorful option for cooking and dressing salads.
* **Lemon:** A squeeze of lemon juice brightens up the flavor of tuna and adds a touch of acidity.
* **Mayonnaise:** Use a high-quality mayonnaise for tuna salads and sandwiches. You can also use Greek yogurt or avocado for a healthier alternative.
* **Mustard:** Dijon mustard adds a tangy kick to tuna salads and dressings.
* **Onion and Celery:** These vegetables add crunch and flavor to tuna salads.
* **Herbs:** Fresh or dried herbs like parsley, dill, and chives enhance the flavor of tuna dishes.
* **Pasta:** Keep a variety of pasta shapes on hand for quick and easy tuna pasta dinners.
* **Canned Tomatoes:** Diced tomatoes or tomato sauce are great for making tuna pasta sauces.
* **Cheese:** Parmesan cheese, mozzarella cheese, and cheddar cheese all pair well with tuna.
## Delicious Canned Tuna Dinner Recipes
Now for the fun part! Here are some delicious and easy canned tuna dinner recipes that are sure to become staples in your household:
### 1. Classic Tuna Noodle Casserole (Elevated)
This isn’t your grandma’s bland tuna noodle casserole! We’re taking this classic dish to the next level with fresh ingredients and a creamy, flavorful sauce.
**Ingredients:**
* 12 ounces egg noodles
* 2 tablespoons olive oil
* 1 onion, chopped
* 2 cloves garlic, minced
* 2 celery stalks, chopped
* 1/4 cup all-purpose flour
* 3 cups milk
* 1/2 cup chicken broth
* 1/4 cup dry sherry (optional)
* 1 teaspoon dried thyme
* Salt and pepper to taste
* 2 (5 ounce) cans tuna, drained
* 1 cup frozen peas
* 1/2 cup shredded cheddar cheese
* 1/2 cup breadcrumbs
* 2 tablespoons melted butter
**Instructions:**
1. Preheat oven to 350°F (175°C). Grease a 9×13 inch baking dish.
2. Cook egg noodles according to package directions. Drain and set aside.
3. While noodles are cooking, heat olive oil in a large skillet over medium heat. Add onion, garlic, and celery and cook until softened, about 5-7 minutes.
4. Stir in flour and cook for 1 minute.
5. Gradually whisk in milk and chicken broth until smooth. Bring to a simmer, stirring constantly.
6. Stir in sherry (if using), thyme, salt, and pepper. Reduce heat and simmer for 5 minutes, or until sauce has thickened slightly.
7. Remove from heat and stir in tuna, peas, and cooked noodles.
8. Pour mixture into the prepared baking dish.
9. Top with shredded cheddar cheese.
10. In a small bowl, combine breadcrumbs and melted butter. Sprinkle over the cheese.
11. Bake for 20-25 minutes, or until golden brown and bubbly.
### 2. Tuna Pasta Salad with Lemon-Dill Dressing
A light and refreshing pasta salad that’s perfect for a quick and easy dinner. The lemon-dill dressing adds a bright and zesty flavor.
**Ingredients:**
* 1 pound pasta (rotini, penne, or farfalle)
* 2 (5 ounce) cans tuna, drained
* 1/2 cup mayonnaise
* 1/4 cup plain Greek yogurt
* 2 tablespoons lemon juice
* 1 tablespoon Dijon mustard
* 1/4 cup chopped fresh dill
* 1/4 cup chopped red onion
* 1/4 cup chopped celery
* Salt and pepper to taste
**Instructions:**
1. Cook pasta according to package directions. Drain and rinse with cold water.
2. In a large bowl, combine mayonnaise, Greek yogurt, lemon juice, Dijon mustard, dill, salt, and pepper. Whisk until smooth.
3. Add cooked pasta, tuna, red onion, and celery to the bowl. Toss to coat.
4. Refrigerate for at least 30 minutes before serving to allow flavors to meld.
### 3. Spicy Tuna Melts on Sourdough
Upgrade your classic tuna melt with a spicy kick! Sriracha sauce and jalapenos add heat to this cheesy and flavorful sandwich.
**Ingredients:**
* 2 (5 ounce) cans tuna, drained
* 1/4 cup mayonnaise
* 1 tablespoon sriracha sauce
* 1 tablespoon chopped jalapeno (optional)
* 1/4 cup chopped red onion
* Salt and pepper to taste
* 4 slices sourdough bread
* 4 slices cheddar cheese
* 2 tablespoons butter, softened
**Instructions:**
1. In a medium bowl, combine tuna, mayonnaise, sriracha sauce, jalapeno (if using), red onion, salt, and pepper. Mix well.
2. Spread butter on one side of each slice of bread.
3. Place two slices of bread, butter-side down, in a skillet over medium heat.
4. Top each slice of bread with two slices of cheddar cheese and half of the tuna mixture.
5. Top with the remaining slices of bread, butter-side up.
6. Cook for 3-5 minutes per side, or until golden brown and cheese is melted.
7. Slice in half and serve immediately.
### 4. Tuna Cakes with Lemon Aioli
These crispy tuna cakes are a delicious and healthy alternative to traditional crab cakes. Serve them with a tangy lemon aioli for a flavorful and satisfying dinner.
**Ingredients:**
* 2 (5 ounce) cans tuna, drained
* 1/2 cup panko breadcrumbs
* 1/4 cup chopped red onion
* 1/4 cup chopped parsley
* 1 egg, beaten
* 1 tablespoon lemon juice
* 1 teaspoon Dijon mustard
* Salt and pepper to taste
* 2 tablespoons olive oil
**For the Lemon Aioli:**
* 1/2 cup mayonnaise
* 1 tablespoon lemon juice
* 1 clove garlic, minced
* Salt and pepper to taste
**Instructions:**
1. In a medium bowl, combine tuna, panko breadcrumbs, red onion, parsley, egg, lemon juice, Dijon mustard, salt, and pepper. Mix well.
2. Form the mixture into 4 patties.
3. Heat olive oil in a large skillet over medium heat.
4. Cook tuna cakes for 3-4 minutes per side, or until golden brown and cooked through.
5. While tuna cakes are cooking, prepare the lemon aioli by whisking together mayonnaise, lemon juice, garlic, salt, and pepper in a small bowl.
6. Serve tuna cakes with lemon aioli.
### 5. Mediterranean Tuna Salad Lettuce Wraps
A light, fresh, and flavorful dinner option that’s perfect for a warm evening. The Mediterranean flavors of olives, feta cheese, and cucumbers make this tuna salad a standout.
**Ingredients:**
* 2 (5 ounce) cans tuna, drained
* 1/2 cup chopped cucumber
* 1/4 cup chopped red onion
* 1/4 cup chopped Kalamata olives
* 1/4 cup crumbled feta cheese
* 2 tablespoons olive oil
* 1 tablespoon lemon juice
* 1 teaspoon dried oregano
* Salt and pepper to taste
* Lettuce leaves (butter lettuce or romaine lettuce)
**Instructions:**
1. In a medium bowl, combine tuna, cucumber, red onion, Kalamata olives, feta cheese, olive oil, lemon juice, oregano, salt, and pepper. Mix well.
2. Spoon tuna salad into lettuce leaves.
3. Serve immediately.
### 6. Creamy Tuna and Spinach Pasta Bake
A comforting and satisfying pasta bake packed with flavor and nutrients. The creamy sauce and spinach make this a wholesome and delicious meal.
**Ingredients:**
* 1 pound pasta (penne, rotini, or shells)
* 2 tablespoons olive oil
* 1 onion, chopped
* 2 cloves garlic, minced
* 1 (10 ounce) package frozen spinach, thawed and squeezed dry
* 1/2 cup heavy cream
* 1/4 cup grated Parmesan cheese
* 2 (5 ounce) cans tuna, drained
* Salt and pepper to taste
* 1 cup shredded mozzarella cheese
**Instructions:**
1. Preheat oven to 375°F (190°C). Grease a 9×13 inch baking dish.
2. Cook pasta according to package directions. Drain and set aside.
3. While pasta is cooking, heat olive oil in a large skillet over medium heat. Add onion and garlic and cook until softened, about 5-7 minutes.
4. Stir in spinach and cook for 2-3 minutes, or until wilted.
5. Stir in heavy cream and Parmesan cheese. Bring to a simmer, stirring constantly.
6. Stir in tuna, salt, and pepper.
7. Add cooked pasta to the skillet and toss to coat.
8. Pour mixture into the prepared baking dish.
9. Top with shredded mozzarella cheese.
10. Bake for 15-20 minutes, or until golden brown and bubbly.
### 7. Tuna Quesadillas with Avocado Crema
These cheesy and flavorful quesadillas are a quick and easy dinner that the whole family will love. The avocado crema adds a creamy and refreshing element.
**Ingredients:**
* 2 (5 ounce) cans tuna, drained
* 1/2 cup shredded cheddar cheese
* 1/4 cup chopped red onion
* 1/4 cup chopped cilantro
* 4 flour tortillas
* 2 tablespoons olive oil
**For the Avocado Crema:**
* 1 avocado, pitted and peeled
* 1/4 cup sour cream
* 2 tablespoons lime juice
* Salt and pepper to taste
**Instructions:**
1. In a medium bowl, combine tuna, cheddar cheese, red onion, and cilantro. Mix well.
2. Spread tuna mixture evenly over two tortillas.
3. Top with the remaining two tortillas.
4. Heat olive oil in a large skillet over medium heat.
5. Cook quesadillas for 2-3 minutes per side, or until golden brown and cheese is melted.
6. While quesadillas are cooking, prepare the avocado crema by blending avocado, sour cream, lime juice, salt, and pepper in a food processor or blender until smooth.
7. Cut quesadillas into wedges and serve with avocado crema.
### 8. Tuna Fried Rice
A quick and easy one-pan meal that’s perfect for using up leftover rice. The tuna adds protein and flavor to this classic dish.
**Ingredients:**
* 2 tablespoons vegetable oil
* 1 onion, chopped
* 1 carrot, chopped
* 1 cup frozen peas and carrots
* 3 cups cooked rice
* 2 (5 ounce) cans tuna, drained
* 2 tablespoons soy sauce
* 1 tablespoon sesame oil
* 2 eggs, lightly beaten
**Instructions:**
1. Heat vegetable oil in a large skillet or wok over medium-high heat.
2. Add onion and carrot and cook until softened, about 5-7 minutes.
3. Add frozen peas and carrots and cook for 2-3 minutes, or until heated through.
4. Add cooked rice and tuna to the skillet. Stir-fry for 2-3 minutes, or until heated through.
5. Drizzle with soy sauce and sesame oil. Stir-fry for 1 minute.
6. Push rice mixture to one side of the skillet. Pour eggs into the empty space and scramble until cooked through.
7. Stir eggs into the rice mixture.
8. Serve immediately.
### 9. Tuna and White Bean Salad
A simple and satisfying salad that’s packed with protein and fiber. This salad is perfect for a light lunch or dinner, and it can be easily customized with your favorite vegetables and herbs.
**Ingredients:**
* 2 (5 ounce) cans tuna, drained
* 1 (15 ounce) can cannellini beans, rinsed and drained
* 1/2 cup chopped red onion
* 1/4 cup chopped parsley
* 2 tablespoons olive oil
* 1 tablespoon lemon juice
* 1 clove garlic, minced
* Salt and pepper to taste
**Instructions:**
1. In a medium bowl, combine tuna, cannellini beans, red onion, and parsley.
2. In a small bowl, whisk together olive oil, lemon juice, garlic, salt, and pepper.
3. Pour dressing over the tuna and bean mixture. Toss to coat.
4. Serve immediately or refrigerate for later.
### 10. Tuna Stuffed Bell Peppers
A colorful and healthy dinner option that’s easy to make and packed with flavor. The tuna filling is a delicious and nutritious alternative to ground beef.
**Ingredients:**
* 4 bell peppers (any color)
* 2 tablespoons olive oil
* 1 onion, chopped
* 2 cloves garlic, minced
* 1 cup cooked rice
* 2 (5 ounce) cans tuna, drained
* 1/2 cup chopped tomatoes
* 1/4 cup chopped parsley
* 1/4 cup grated Parmesan cheese
* Salt and pepper to taste
**Instructions:**
1. Preheat oven to 375°F (190°C).
2. Cut bell peppers in half lengthwise and remove seeds.
3. Heat olive oil in a large skillet over medium heat. Add onion and garlic and cook until softened, about 5-7 minutes.
4. Stir in rice, tuna, tomatoes, parsley, Parmesan cheese, salt, and pepper.
5. Spoon tuna mixture into bell pepper halves.
6. Place bell peppers in a baking dish and bake for 20-25 minutes, or until peppers are tender.
## Tips for Cooking with Canned Tuna
* **Drain Tuna Well:** Be sure to drain the tuna thoroughly before using it in your recipes. This will prevent the dish from becoming watery.
* **Don’t Overcook:** Canned tuna is already cooked, so you don’t need to cook it for a long time. Overcooking can make it dry and rubbery.
* **Add Flavor:** Canned tuna can be a bit bland on its own, so be sure to add plenty of flavor with herbs, spices, sauces, and vegetables.
* **Use High-Quality Ingredients:** Using high-quality ingredients will make a big difference in the flavor of your canned tuna dishes.
* **Get Creative:** Don’t be afraid to experiment with different flavors and ingredients. Canned tuna is a versatile ingredient that can be used in a wide variety of dishes.
## Health Considerations and Mercury Levels
While canned tuna is a healthy and convenient food, it’s important to be mindful of mercury levels. Mercury is a naturally occurring element that can accumulate in fish, including tuna.
* **Albacore Tuna:** Generally contains higher levels of mercury than light tuna. The FDA recommends that adults eat no more than one serving of albacore tuna per week.
* **Light Tuna:** Contains lower levels of mercury than albacore tuna. The FDA recommends that adults eat two to three servings of light tuna per week.
* **Pregnant Women and Children:** Should be especially careful about their tuna consumption. Consult with a doctor or registered dietitian for personalized recommendations.
## Conclusion
Canned tuna is a versatile, affordable, and healthy ingredient that can be used to create a wide variety of delicious and satisfying dinners. From classic tuna noodle casserole to spicy tuna melts and Mediterranean tuna salad, there’s a canned tuna recipe for everyone. So, ditch the boring tuna sandwich and explore the world of canned tuna cuisine! With a little creativity and these easy recipes, you can transform a simple can of tuna into a culinary masterpiece. Enjoy!