Tasty tuna meals

Busy individuals who don’t have time to cook nourishing meals, let alone buy fresh ingredients at the supermarket, often resort to takeout or pre-cooked food. But oftentimes, these options do not come with enough nutrients. 

This however doesn’t mean that tasty, healthy meals are out of reach for those whose schedule is always full. Using substitutes, like canned tuna in place of fresh fish, is a way to go. Tuna is a great lean meat option. Each serving is packed with nutrients, including muscle-building and brain-boosting Omega-3 fatty acids; Selenium, a rare mineral that’s also a powerful antioxidant; as well as vitamin C, zinc, and manganese, all of which strengthen your immune system.

What’s more, tuna is easy to incorporate to a multitude of dishes which are a breeze to make. Even if you’ve never really cooked a full meal in your life, you can stir together tuna, some greens, and some onions and make a decent salad. 

Tuna Wraps and Tuna Pizza made of Gold Seas Tuna
\Gold Seas Tuna Chunks offers sustainably sourced yellow fin tuna in every can. It comes in Yellow fin Tuna Chunks in Olive Oil, Yellow fin Tuna Chunks in Olive Oil with Chili, Tuna Chunks in Herb and Garlic, Tuna Chunks in Lemon and Pepper, Tuna Chunks in Mild Indian Curry, and Yellow fin Tuna Chunks in spring water. 

Here are two delicious and easy-to-do recipes you can make with canned tuna. 

Tuna Pizza


1 185g can Gold Seas Tuna Chunks in Herb and Garlic

1 small can corn kernels

50 g canned black beans, drained

1 small red bell pepper, sliced thinly

1 small red onion, sliced thinly 

2 tsp cilantro, chopped

1/2 tsp chili powder

1/2 tsp cumin powder

1 piece lime

Salt and pepper

1 large pizza dough or Flour


170g easy-melt cheese


Pre-heat oven 425 degrees.

In medium bowl, add tuna with a bit of oil from the can. Break up with fork until shredded. 

Add black beans, red bell pepper, onion, cilantro, chili powder, cumin, lime zest and juice. Toss and season with salt and pepper. 

Put mixture on pizza dough. Top with cheese and place on baking sheet. 

Bake pizza for around 5 minutes and serve immediately. 

Tuna Wraps


2 185g cans Gold Seas Tuna Chunks in Lemon and Pepper

3 tbsp hoisin sauce

3 tbsp soy sauce

2 tbsp rice wine vinegar

1 tbsp Sriracha

1 tsp sesame oil

1 tbsp olive oil

1 onion, diced

2 garlic cloves, minced

1 tbsp ginger, grated 

1/2 cup water chestnuts, drained and sliced 

2 green onions, sliced 

Salt and pepper to taste 

Large leafy lettuce (leaves separated for serving) 


Make the sauce. Whisk hoisin, soy sauce, rice wine vinegar, Sriracha and sesame oil in bowl. 

Heat oil in a skillet. Add onions and sauté till translucent. Add garlic and ginger. 

Add tuna. Break up with back of the spoon.

Pour sauce and cook. Reduce. Turn off heat. Add water chestnuts and spring onions. Season with salt and pepper.

Spoon a large scoop in the middle of lettuce leaf and serve immediately. 

Topics: Busy , individuals , time , cook , nourishing , meals , Tuna , brain-boosting , Omega-3 , fatty , acids , Selenium
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