Reviewed By: Lisa Donaldson, APD, M.Nutr&Diet, B.Edu
I’m almost positive that canned tuna was one of the first ingredients I learned to ‘cook’ with as a kid, and consequently, I adored it enough to try it in absolutely everything. Cooked in casseroles, spread on Sao’s and toasted in sandwiches with a generous helping of tasty cheese, buttered both sides…gosh, there was nothing better. Nonetheless, tuna was such a simple delight.
Now as an adult, canned tuna is still a staple in my pantry. Basically, not only is it budget-friendly and shelf-stable but also it’s incredibly convenient to keep around for those last-minute meals.
But if you haven’t already rushed to add Tuna to your shopping list, here are 6 more tasty reasons why you too should fall in love with this perfect little food!
By ‘Canned’, I might mean ‘Jarred’
Long gone are the one-brand, one-shelf days of canned tuna. So, whilst there are certainly good options that come in a literal tin can, my favourite canned tuna brand, Little Tuna, actually sells their product in glass jars. Above all, I prefer glass jars because they are BPA free, you see what you’re getting – big, firm pieces of fish – and overall you don’t run the risk of it tasting metallic.
It’s good for you
Firstly tuna is low in fat, tuna is high in protein (just one tin contains at least 30gs) and lastly has high quantities of nutrients such as Vitamin D, Iodine, and Omega 3, which is essential for heart, brain and eye health.
Stocking your cupboards with cans (or Little Tuna jars), you’ll always have a delicious, healthy, on-the-fly meal within reach. For instance, make a Tuna Pasta Bake, the ultimate no-prep dinner, or make Tuna Patties and transform boring vegetables into flavour superstars! Or hey, in particular, they’re great as a snack on their own!
It’s the perfect salad topper
If you’re trying to eat healthy on your own (without a 12WBT meal plan, for example) you might be tempted to stick to salads for your main meals. Good on you! Except, only if salads could be as substantial, bulky and satisfying as we would all like. Undoubtedly, in steps canned tuna! In summary, canned tuna is completely fuss-free and is the most affordable way to bulk up your salads.
Consider good ethics and sustainability
As a consumer, I’m increasingly becoming ethical and sustainable-conscious. What that means is I try to look beyond the cheap price of some supermarket options and read into the fishing, packaging and preserving practices of the brand. One brand that stands out without a doubt across ethics, sustainability (and flavour) is Little Tuna. What’s more, they are a family-run, Australian-caught (the only on the market) ‘jarred’ tuna company operating out of Cairns. As a result, Little Tuna are offering high-quality, full flavour and ecologically-friendly products, sold in chemical-free glass packaging. My perspective on canned tuna and what it can become has certainly changed!
There are great local options!
Little Tuna catch their tuna from local Australian waters, renowned around the world as some of the very best by comparison. There’s a reason most canned tuna is being sourced from overseas; the quality Australian catch is selling fresh or exported internationally, and rarely makes it to the can! Given this, Little Tuna wanted to change this to give tuna-loving Aussies a taste of just how good the product could be. By all means, you can absolutely taste the goodness, the quality and the care and passion behind the Little Tuna product, and it feels so good to support our only 100% Australian preserved tuna company!
So, with all this highly persuasive reasoning, surely you’ll be reaching for that grocery list!!
So, without anymore delay, here are two luxurious Little Tuna recipes to get you started:
Dijon & Chive Little Tuna Scrolls
- 10 Serves
- 25 min prep time
- 20 min cooking
- 159 Cal / serve
- 1 Cup Low Fat Natural Yoghurt (270g)
- 1 1/2 Cups Self Raising Flour (240g), plus extra 1/2 cup for kneading rolling
- 2 Tablespoons Dijon Mustard (60g)
- 2 Tablespoons Chives (1g), chopped roughly
- 1 Jar Tuna In Springwater, Drained (290g), Little Tuna brand
- 1 Tablespoon Capers (20g)
- 1 Tablespoon Fresh Lemon (20g), zest finely grated
- 1/3 Cups Reduced Fat Cheddar (41g), grated
- Preheat the oven to 180 C
- In a large mixing bowl add 1.5 cups of flour and stir through 1 cup of natural yoghurt.
- Turn out mixture onto a well floured board to knead and roll. Dust your hands with flour so the dough doesn’t stick.
- Knead for 5-8 mins, adding additional flour if the dough is sticky.
- Roll dough out to a 1.5cm thickness. It should look a bit like a long rectangular pizza!
- In a new bowl combine the drained tuna, dijon mustard, chives, lemon zest and capers. Add some pepper if you desire.
- Spread the tuna mix over the dough. Then sprinkle with grated cheese.
- Roll your dough into a log.
- Slice your log into 10 scrolls and place onto a lined baking tray. They should be about 3cm thick.
- Bake for 20 mins.
- This two-ingredient dough is made from just yoghurt and flour. A clever little recipe you can use with a variety of fillings. You may need a little additional flour to create a workable dough. You can use Gluten Free self-raising flour if required.
Mediterranean Little Tuna Mushrooms With Avocado Toast
- 6 Serves
- 15 min prep time
- 25 min cooking
- 313 Cal / serve
- 6 Field Mushrooms (450g), stalks scooped out
- 1 Jar Tuna In Springwater, Drained (290g), Little Tuna brand
- 1 Red Onion (85g), diced
- 1 Red Capsicum (200g), diced
- 50g Baby Spinach, finely sliced
- 1 Avocado (200g), scooped out and mashed
- 2 Cloves Garlic (6g), crushed
- 50g Tomato Paste
- 2 Tablespoons Kalamata Olives, Pitted (40g), sliced
- 6 Slices Wholemeal Bread (240g)
- 90g Low Fat Feta, crumbled
- 2g Chilli Flakes, to taste
- 3g Lemon Juice
- Preheat oven to 200 C. Line a baking tray with a sheet of non-stick baking paper. Place the mushrooms on the tray.
- Place the drained tuna, onion, capsicum, garlic, baby spinach, tomato paste and olives into a large bowl. Mix until well combined.
- Stuff each mushroom with the filling, piling it high. Bake for 20-25 minutes or until browned and the mushrooms are tender.
- Prepare some toast topped with mashed avocado and a sprinkle of chilli flakes.
- Serve immediately topped with crumbled feta and a squeeze of lemon.
To learn more about the Little Tuna product range, visit their product page here
Or to incorporate Little Tuna into more of your favourite 12WBT recipes, visit us here