Mediterranean Diet 101

Canned Tuna Recipes

Recipes for canned tuna are quick and easy meals to make. Canned tuna can be consumed as one pleases and canned tuna can be kept for longer periods of time.

Canned tuna recipes and recipes for other canned fish, benefit from the fact that canned fish meat can be eaten right away from the cans and there is no need for any kind of cooking of such fish meat.

When buying canned fish or canned foods in general, always read the labels - tuna fish species are predatory species and some of them are relatively high in mercury.

According to various resources (namely NRDC (Natural Resources Defense Council) and FDA (Food and Drug Administration)), children, pregnant woman and those women trying to get pregnant should eat no more than:

- tuna (big-eye) - avoid

- tuna (canned, white albacore; yellow-fin) - no more than three 180g (6 oz) servings per month, or

- tuna (canned, chunk light; skipjack) - no more than two 180g (6 oz) servings per week.

If something is good for pregnant woman, then it can be considered safe for other people, IMHO of course :o)

For more information about pollutants in fish meat, feel free to check Mercury Levels in Fish article (link opens in the new window).

If you would like to make fish pate, check Fish Pate Recipe - Tuna Pate Recipe recipe.

On this page:

- canned tuna sandwich

- canned tuna pasta salad

 Canned Tuna Sandwich



Canned tuna sandwich is simple canned tuna recipe. Like similar canned mackerel sandwich and canned salmon sandwich, for this sandwich, we need:

- whole grain bread, two slices

- canned tuna

- some pickled/canned green olives

- one garlic clove

- some lemon juice

canned-tuna-sandwich-2Put canned tuna into the strainer and flush oil or salt water with lemon juice - lemon juice has almost no calories and gives canned tuna great flavor.
canned-tuna-sandwich-3Spread fish meat onto the first slice of the bread.

Put some minced or squashed garlic - single clove is more than enough.

Garlic is often add to many fish or meat recipes to improve flavor and aroma.


Put some pickled green olives on canned tuna - green olives have very specific fragrance and taste.

If you want, you can have green olives inside sandwich, or you can eat them as a salad.


Put second bread slice on olives and sandwich is done.

If that was complicated, then ... :o)

Enjoy your meal.

 Anyway, nutritional values of such canned tuna sandwich are:

Food Amount Protein Carbs Fats Fibers
Canned Tuna 80g 20g 0g 10g 0g
Whole Grain Bread 100g 8g 35g 4g 10g
Pickled Green Olives 25g 0g 1g 4g 1g
Total: 28g 36g 18g 11g
Calories: 112 kcal 144 kcal 162 kcal -

This sandwich has around 420 kcal, with calories coming more or less equally from all three macronutrients. Fiber content is also very good.

This meal is great for breakfast, daily snacks, or even for dinner - for dinner it is digested little bit too quickly, but it is ok.

One thing about this canned tuna sandwich is that I don't like amount of fats - at least these are good fats (mostly from fish and olives).

In order to avoid fats and increase protein content, one can use larger cans of tuna canned in salt-water - even then fat content vary depending on tuna species.

In that case, nutritional values are:

Food Amount Protein Carbs Fats Fibers
Salt Water Canned Tuna 125g 31g 0g 2g 0g
Whole Grain Bread 100g 8g 35g 4g 10g
Pickled Green Olives 25g 0g 1g 4g 1g
Total: 39g 36g 10g 11g
Calories: 156 kcal 144 kcal 90 kcal -

Such sandwich has around 390 calories, mostly from fish protein and complex carbs and some from fats.

Fats and carbs can be even more reduced by avoiding pickled green olives and using only one slice of whole grain bread, but personaly I like pickled green olives taste and second slice of bread makes me satiated for longer...

Canned Tuna Pasta Salad


canned-tuna-pasta-salad-mCanned tuna can be combined with many foods, but with whole wheat pasta, it makes great salad that can be eaten as main course salad.



For this salad, you can use tuna canned in oil or water, but since there is relatively plenty of carbs in the meal, tuna canned in water is better.

Put tuna into the strainer and wash it with some lemon juice - this is mine standard procedure with canned fish.


Put tuna into the plastic pot and prepare pasta.


Put water in the pot, add some salt. If you like, you can put some other herbs and spices, but fot the sake of simplicity I add just salt. After water starts to boil, add pasta. Whole wheat pasta usually takes 7-8 minutes to cook.


After pasta is done, put it into the strainer and quickly (shortly) wash it with plenty of cold water - cold water will prevent pasta to stay sticky, while it will be still warm.


Put pasta into the pot with canned tuna and mix - and that is all. Now you can add more spices, but some pepper is usually all that is needed for this tuna pasta salad.


Nutritional value of this salad:

Food Amount Protein Carbs Fats Fibers
Salt Water Canned Tuna 125g 31g 0g 2g 0g
Whole Wheat Pasta 100g 12g 65g 7g 12g
Total: 43g 65g 9g 12g
Calories: 172 kcal 260 kcal 81 kcal -

There are around 520 kcal in this salad, mostly from complex carbs, some from protein and very little from fats. Fiber content is also great.

This tuna pasta salad is great full meal that will keep most of the people satiated for long period of time. Also, if you are on some kind of Carb Cycling Diet, this meal is great as last solid meal before and/or first solid meal after workouts.

If you need less calories and less carbs, decrease amount of whole wheat pasta.

Canned tuna is available year long and can be found in local shops and ordered online.

Due to mercury levels, be sure to check amounts of mercury in the cans or order light tuna chunks. Fish pate made using wild tuna in the virgin (cold pressed) olive oil is a delicacy :)

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