Tuna and Peas: Simple, Delicious Recipes for a Quick & Healthy Meal
Tuna and peas might seem like an unlikely combination, but trust me, this pairing is a surprisingly delicious and versatile one. It’s a budget-friendly, pantry-staple meal that can be whipped up in minutes, making it perfect for busy weeknights. Beyond its convenience, tuna and peas offer a healthy dose of protein, vitamins, and fiber. This article explores various ways to combine these two ingredients into satisfying and flavorful dishes.
Why Tuna and Peas Work So Well Together
Before we dive into the recipes, let’s understand why this combination works:
* **Complementary Flavors:** The mild, slightly salty flavor of tuna complements the sweetness of peas. They balance each other out perfectly.
* **Texture Contrast:** Tuna’s flaky texture contrasts nicely with the tender, slightly firm texture of peas, creating a more interesting mouthfeel.
* **Nutritional Powerhouse:** Tuna is packed with protein and omega-3 fatty acids, while peas provide fiber, vitamins, and minerals. Together, they offer a well-rounded nutritional profile.
* **Pantry-Friendly:** Both tuna (canned or pouched) and peas (canned, frozen, or fresh) are readily available and have a long shelf life, making them ideal for keeping on hand for quick meals.
Essential Ingredients and Preparation Tips
Before we start with the recipes, let’s cover some essential ingredients and preparation tips:
* **Tuna:** You can use either canned tuna in water or oil. Tuna in water is lower in calories and fat, while tuna in oil has a richer flavor. Drain the tuna well before using it.
* **Peas:** Fresh, frozen, or canned peas can be used. Fresh peas will require more cooking time. Frozen peas are a great option as they retain their color and nutrients well. Canned peas are the most convenient but may be slightly softer in texture. If using canned peas, rinse them well before using.
* **Aromatics:** Onions, garlic, and shallots are great additions to enhance the flavor of your tuna and pea dishes. Sauté them gently in olive oil or butter until softened before adding other ingredients.
* **Herbs and Spices:** Fresh or dried herbs like parsley, dill, thyme, and chives add a fresh and aromatic touch. Spices like black pepper, red pepper flakes, and paprika can add a bit of heat and complexity.
* **Liquid:** Depending on the recipe, you might need broth (chicken or vegetable), cream, milk, or lemon juice to add moisture and flavor.
* **Pasta:** Pasta is a great base for tuna and pea dishes. Choose your favorite type – penne, fusilli, farfalle, and spaghetti all work well.
* **Rice:** Cooked rice is another excellent option. Brown rice, white rice, or even risotto can be paired with tuna and peas.
* **Potatoes:** Boiled, mashed, or roasted potatoes are also a great complement to tuna and peas.
Recipe 1: Creamy Tuna and Pea Pasta
This is a classic and comforting dish that’s perfect for a quick weeknight dinner.
**Ingredients:**
* 8 ounces pasta (penne, fusilli, or your favorite shape)
* 2 tablespoons olive oil
* 1 small onion, chopped
* 2 cloves garlic, minced
* 2 (5 ounce) cans tuna in water, drained
* 1 cup frozen peas
* 1/2 cup heavy cream
* 1/4 cup grated Parmesan cheese
* Salt and pepper to taste
* Fresh parsley, chopped (for garnish)
**Instructions:**
1. Cook the pasta according to package directions until al dente. Drain and set aside.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the onion and cook until softened, about 5 minutes.
3. Add the garlic and cook for another minute until fragrant.
4. Stir in the drained tuna and peas. Cook for 2-3 minutes until the peas are heated through.
5. Pour in the heavy cream and bring to a simmer. Cook for 2-3 minutes until the sauce has thickened slightly.
6. Stir in the Parmesan cheese, salt, and pepper. Taste and adjust seasonings as needed.
7. Add the cooked pasta to the skillet and toss to coat with the sauce.
8. Serve immediately, garnished with fresh parsley.
**Tips and Variations:**
* For a lighter version, use milk instead of heavy cream.
* Add a squeeze of lemon juice for a brighter flavor.
* Use different types of cheese, such as Gruyere or Pecorino Romano.
* Add other vegetables, such as mushrooms or bell peppers.
* For a spicy kick, add a pinch of red pepper flakes.
Recipe 2: Tuna and Pea Salad
This is a refreshing and light salad that’s perfect for lunch or a light dinner. It can be served on its own, in a sandwich, or on top of crackers.
**Ingredients:**
* 2 (5 ounce) cans tuna in water, drained
* 1 cup frozen peas, thawed
* 1/4 cup mayonnaise
* 2 tablespoons red onion, finely chopped
* 1 tablespoon celery, finely chopped
* 1 tablespoon lemon juice
* 1 teaspoon Dijon mustard
* Salt and pepper to taste
* Lettuce leaves (for serving, optional)
**Instructions:**
1. In a medium bowl, combine the drained tuna, thawed peas, red onion, and celery.
2. In a small bowl, whisk together the mayonnaise, lemon juice, Dijon mustard, salt, and pepper.
3. Pour the dressing over the tuna and pea mixture and gently stir to combine.
4. Taste and adjust seasonings as needed.
5. Serve the salad on its own, in a sandwich, or on top of crackers. You can also serve it on a bed of lettuce leaves for a more substantial salad.
**Tips and Variations:**
* Use Greek yogurt instead of mayonnaise for a healthier option.
* Add hard-boiled eggs for extra protein.
* Add chopped pickles or relish for a tangy flavor.
* Use different herbs, such as dill or parsley.
* For a spicy kick, add a pinch of red pepper flakes.
Recipe 3: Tuna and Pea Risotto
This is a creamy and flavorful risotto that’s perfect for a special occasion or a comforting weeknight meal.
**Ingredients:**
* 1 tablespoon olive oil
* 1 small onion, chopped
* 1 cup Arborio rice
* 1/2 cup dry white wine
* 4 cups hot chicken or vegetable broth
* 2 (5 ounce) cans tuna in water, drained
* 1 cup frozen peas
* 1/4 cup grated Parmesan cheese
* 2 tablespoons butter
* Salt and pepper to taste
* Fresh parsley, chopped (for garnish)
**Instructions:**
1. Heat the olive oil in a large saucepan over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the Arborio rice and cook for 1-2 minutes, stirring constantly, until the rice is translucent.
3. Pour in the white wine and cook until it has been absorbed, stirring constantly.
4. Add 1 cup of hot broth to the rice and stir until it has been absorbed. Continue adding broth, 1 cup at a time, stirring constantly, until the rice is creamy and al dente, about 20-25 minutes.
5. Stir in the drained tuna and peas. Cook for 2-3 minutes until the peas are heated through.
6. Stir in the Parmesan cheese and butter. Season with salt and pepper to taste.
7. Serve immediately, garnished with fresh parsley.
**Tips and Variations:**
* Use different types of cheese, such as Gruyere or Pecorino Romano.
* Add other vegetables, such as mushrooms or asparagus.
* For a richer flavor, use chicken broth instead of vegetable broth.
* Make sure to keep the broth hot while you’re making the risotto.
* Stir the risotto constantly to prevent it from sticking to the bottom of the pan.
Recipe 4: Tuna and Pea Frittata
A frittata is an egg-based Italian dish similar to an omelet or crustless quiche. It is enriched with additional ingredients such as meats, cheeses, vegetables, or pasta. This tuna and pea version is a quick, easy, and protein-packed meal that’s perfect for breakfast, lunch, or dinner.
**Ingredients:**
* 6 large eggs
* 1/4 cup milk or cream
* Salt and pepper to taste
* 1 tablespoon olive oil
* 1/2 small onion, chopped
* 1 (5 ounce) can tuna in water, drained
* 1/2 cup frozen peas
* 1/4 cup grated Parmesan cheese (optional)
**Instructions:**
1. Preheat oven to 350°F (175°C). You can also cook it entirely on the stovetop.
2. In a bowl, whisk together the eggs, milk or cream, salt, and pepper.
3. Heat the olive oil in an oven-safe skillet (about 8-10 inches) over medium heat. Add the onion and cook until softened, about 3-5 minutes.
4. Stir in the drained tuna and peas. Cook for another minute.
5. Pour the egg mixture over the tuna and pea mixture in the skillet. Sprinkle with Parmesan cheese, if using.
6. If baking, transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the frittata is set and lightly golden. If cooking on the stovetop, reduce heat to low, cover, and cook for 15-20 minutes, or until the frittata is set. You can also finish the top under the broiler for a minute or two, watching carefully to avoid burning.
7. Let the frittata cool slightly before slicing and serving.
**Tips and Variations:**
* Add other vegetables like chopped bell peppers, spinach, or mushrooms.
* Use different types of cheese, such as cheddar, mozzarella, or feta.
* Add a pinch of red pepper flakes for a spicy kick.
* For a richer flavor, use cream instead of milk.
* You can also add cooked potatoes to the frittata.
Recipe 5: Tuna and Pea Stuffed Potatoes
This recipe transforms simple baked potatoes into a hearty and flavorful meal. It’s a great way to use up leftover baked potatoes and is easily customizable to your liking.
**Ingredients:**
* 2 large baked potatoes, cooled slightly
* 1 tablespoon butter
* 1/4 cup milk or cream
* Salt and pepper to taste
* 1 (5 ounce) can tuna in water, drained
* 1/2 cup frozen peas, thawed
* 1/4 cup shredded cheddar cheese (optional)
* Chopped chives or green onions (for garnish)
**Instructions:**
1. Preheat oven to 350°F (175°C) if you want to reheat the stuffed potatoes.
2. Cut the baked potatoes in half lengthwise. Scoop out the potato flesh, leaving a thin layer of potato attached to the skin.
3. In a bowl, mash the scooped-out potato flesh with butter, milk or cream, salt, and pepper until smooth and creamy.
4. Stir in the drained tuna and thawed peas.
5. Spoon the tuna and pea mixture back into the potato skins.
6. Sprinkle with shredded cheddar cheese, if using.
7. If reheating, bake in the preheated oven for 10-15 minutes, or until heated through and the cheese is melted and bubbly. Otherwise, serve immediately.
8. Garnish with chopped chives or green onions before serving.
**Tips and Variations:**
* Add other vegetables like corn, chopped celery, or bell peppers.
* Use different types of cheese, such as Monterey Jack or pepper jack.
* Add a dollop of sour cream or Greek yogurt on top.
* For a spicier version, add a pinch of red pepper flakes or a dash of hot sauce.
* You can also add crispy bacon bits for extra flavor.
Recipe 6: Tuna and Pea Fritters
These fritters are a delightful snack or light meal. They are crispy on the outside and soft on the inside, packed with flavor and nutrition.
**Ingredients:**
* 1 (5 ounce) can tuna in water, drained
* 1 cup frozen peas, thawed
* 1 large egg
* 1/4 cup all-purpose flour
* 1/4 cup breadcrumbs
* 1 tablespoon chopped fresh parsley
* 1/2 teaspoon garlic powder
* Salt and pepper to taste
* Vegetable oil, for frying
**Instructions:**
1. In a bowl, combine the drained tuna, thawed peas, egg, flour, breadcrumbs, parsley, garlic powder, salt, and pepper.
2. Mix well until all ingredients are combined.
3. Heat about 1/2 inch of vegetable oil in a large skillet over medium heat.
4. Drop spoonfuls of the tuna mixture into the hot oil, flattening them slightly with a spatula.
5. Fry for 2-3 minutes per side, or until golden brown and crispy.
6. Remove the fritters from the skillet and place them on a paper towel-lined plate to drain excess oil.
7. Serve warm with your favorite dipping sauce (such as tartar sauce, aioli, or sweet chili sauce).
**Tips and Variations:**
* Use different herbs, such as dill or chives.
* Add a pinch of red pepper flakes for a spicy kick.
* Substitute chickpea flour or almond flour for all-purpose flour for a gluten-free version.
* You can also add grated Parmesan cheese to the mixture.
* For a crunchier fritter, use panko breadcrumbs.
Recipe 7: Tuna and Pea Curry
This unexpected curry combines the protein punch of tuna with the sweetness of peas in a fragrant and flavorful sauce. It’s a unique and delicious way to enjoy tuna and peas.
**Ingredients:**
* 1 tablespoon coconut oil
* 1 small onion, chopped
* 2 cloves garlic, minced
* 1 tablespoon ginger, grated
* 1 teaspoon curry powder
* 1/2 teaspoon turmeric
* 1/4 teaspoon red pepper flakes (optional)
* 1 (14 ounce) can coconut milk
* 1 (5 ounce) can tuna in water, drained
* 1 cup frozen peas
* Salt to taste
* Fresh cilantro, chopped (for garnish)
* Cooked rice, for serving
**Instructions:**
1. Heat the coconut oil in a large saucepan or pot over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic and ginger and cook for another minute until fragrant.
3. Stir in the curry powder, turmeric, and red pepper flakes (if using). Cook for 30 seconds, stirring constantly.
4. Pour in the coconut milk and bring to a simmer. Reduce heat and cook for 10 minutes, allowing the flavors to meld.
5. Stir in the drained tuna and peas. Cook for 2-3 minutes until the peas are heated through.
6. Season with salt to taste.
7. Serve the curry over cooked rice, garnished with fresh cilantro.
**Tips and Variations:**
* Add other vegetables like chopped bell peppers, spinach, or cauliflower.
* Use different types of curry powder, such as Madras curry powder or vindaloo curry powder.
* Add a squeeze of lime juice for a brighter flavor.
* For a richer curry, use full-fat coconut milk.
* You can also add diced potatoes or sweet potatoes to the curry.
Recipe 8: Tuna and Pea Quesadillas
This recipe is a quick and easy way to create a satisfying meal. The combination of tuna, peas, and cheese creates a delicious and comforting filling for quesadillas.
**Ingredients:**
* 4 large flour tortillas
* 1 (5 ounce) can tuna in water, drained
* 1/2 cup frozen peas, thawed
* 1 cup shredded cheddar cheese or Monterey Jack cheese
* Optional: Salsa, sour cream, or guacamole for serving
**Instructions:**
1. Spread a layer of shredded cheese over half of each tortilla.
2. Sprinkle the drained tuna and thawed peas evenly over the cheese.
3. Top with another layer of shredded cheese.
4. Fold the other half of the tortilla over the filling.
5. Heat a large skillet or griddle over medium heat.
6. Place the quesadillas in the skillet and cook for 2-3 minutes per side, or until the tortillas are golden brown and the cheese is melted and bubbly.
7. Remove the quesadillas from the skillet and let them cool slightly before slicing into wedges.
8. Serve immediately with salsa, sour cream, or guacamole, if desired.
**Tips and Variations:**
* Add other vegetables such as corn, black beans, or diced bell peppers.
* Use different types of cheese, such as pepper jack or Oaxaca cheese.
* Add a dollop of sour cream or Greek yogurt inside the quesadillas before cooking.
* For a spicier version, add a pinch of red pepper flakes or a dash of hot sauce to the filling.
* You can also use whole wheat tortillas for a healthier option.
Recipe 9: Tuna and Pea Quiche
Elevate your brunch game with this savory quiche featuring tuna and peas. It’s a sophisticated yet easy-to-make dish that’s perfect for entertaining or a special weekend breakfast.
**Ingredients:**
* 1 pre-made pie crust
* 4 large eggs
* 1 cup milk or cream
* 1/4 teaspoon salt
* 1/4 teaspoon black pepper
* 1 tablespoon olive oil
* 1/2 small onion, chopped
* 1 (5 ounce) can tuna in water, drained and flaked
* 1 cup frozen peas, thawed
* 1/2 cup shredded Gruyere or Swiss cheese
**Instructions:**
1. Preheat oven to 375°F (190°C).
2. Place the pie crust in a 9-inch pie dish. Prick the bottom of the crust with a fork to prevent it from puffing up. You can also blind bake the crust for 10 minutes for a crispier result.
3. In a large bowl, whisk together the eggs, milk or cream, salt, and pepper.
4. Heat the olive oil in a skillet over medium heat. Add the onion and cook until softened, about 5 minutes.
5. Stir in the drained and flaked tuna and thawed peas. Cook for another minute.
6. Sprinkle the shredded cheese evenly over the bottom of the pie crust.
7. Pour the tuna and pea mixture over the cheese.
8. Pour the egg mixture over the tuna and pea mixture.
9. Bake for 30-40 minutes, or until the quiche is set and the crust is golden brown.
10. Let the quiche cool slightly before slicing and serving.
**Tips and Variations:**
* Add other vegetables like chopped mushrooms or asparagus.
* Use different types of cheese, such as cheddar or Parmesan.
* Add a pinch of nutmeg for a warmer flavor.
* You can use a homemade pie crust instead of a pre-made one.
* If the crust starts to brown too quickly, cover the edges with foil.
Recipe 10: Tuna and Pea Pasta Bake
This is the ultimate comfort food! A creamy, cheesy pasta bake with tuna and peas – perfect for a family dinner or potluck.
**Ingredients:**
* 1 pound pasta (penne, elbow macaroni, or rotini)
* 2 tablespoons butter
* 1/4 cup all-purpose flour
* 3 cups milk
* 1/2 teaspoon salt
* 1/4 teaspoon black pepper
* 1/4 teaspoon nutmeg
* 2 cups shredded cheddar cheese, divided
* 1 (5 ounce) can tuna in water, drained
* 1 cup frozen peas, thawed
* 1/2 cup breadcrumbs
* 2 tablespoons melted butter
**Instructions:**
1. Preheat oven to 350°F (175°C).
2. Cook the pasta according to package directions. Drain and set aside.
3. While the pasta is cooking, melt 2 tablespoons of butter in a saucepan over medium heat. Stir in the flour and cook for 1 minute, stirring constantly.
4. Gradually whisk in the milk until smooth. Bring to a simmer, stirring constantly. Cook for 5-7 minutes, or until the sauce has thickened.
5. Stir in the salt, pepper, and nutmeg.
6. Remove the saucepan from the heat and stir in 1 1/2 cups of shredded cheddar cheese until melted.
7. In a large bowl, combine the cooked pasta, tuna, peas, and cheese sauce. Stir well to combine.
8. Pour the pasta mixture into a greased 9×13 inch baking dish.
9. In a small bowl, combine the breadcrumbs and melted butter. Sprinkle over the top of the pasta bake.
10. Sprinkle the remaining 1/2 cup of shredded cheddar cheese over the breadcrumbs.
11. Bake for 20-25 minutes, or until the topping is golden brown and bubbly.
12. Let the pasta bake cool slightly before serving.
**Tips and Variations:**
* Add other vegetables like chopped mushrooms or broccoli.
* Use different types of cheese, such as Gruyere or Monterey Jack.
* Add a pinch of red pepper flakes for a spicy kick.
* You can use a different type of pasta sauce, such as Alfredo sauce or marinara sauce.
* For a richer bake, use cream instead of milk.
Conclusion
Tuna and peas, a humble yet powerful duo, offer a world of culinary possibilities. From quick and easy weeknight dinners to elegant brunch options, these recipes demonstrate the versatility and deliciousness of this often-overlooked combination. So, the next time you’re looking for a budget-friendly, healthy, and satisfying meal, reach for a can of tuna and a bag of peas – you might be surprised at what you can create!