This easy tuna spread can be found in my fridge every single week. It’s delicious and everyone here loves it. Besides, it’s super versatile and can be eaten on numerous different occasions.
Why is this tuna spread so fantastic?
- It’s a high quality protein source
- It’s super healthy and full of health promoting omega-3
- It’s delicious
- It’s ready in 5 minutes
- It requires 3 ingredients only
- It can be eaten at any time of the day
- It’s one of my SOS-tricks when I come home late and the fridge is empty
To make it you just need a few cans of tuna (check below which ones to buy), a squeeze of lemon juice, and a few leaves of parsley (or other herbs you like).
You can eat this tuna spread for breakfast, snacks, lunch, or dinner. Here are a few ideas:
- Spread on toast or crackers for breakfast or as a quick snack
- As a veggie dip in my kid’s lunch boxes, for snacks, or appetizers
- On whole-wheat bread with sliced cucumber, tomato, or salad
- Tossed in a salad or eaten with roasted veggies for a healthy lunch
- Nested in half an avocado for lunch or a protein-rich snack
- Spread on round slices of raw zucchini as an appetizer
- Served hot or lukewarm with roasted or raw veggies, and rice or quinoa for a super quick, balanced dinner
- Just straight from the jar ;-)
Why is tuna good for you?
Tuna is an excellent protein source and is high in vitamin B3, B12, potassium, selenium, and phosphorus. In addition, tuna is a great source of omega-3 fatty acids, which are especially protective against heart diseases and many cancers.
Is canned tuna healthy?
Although fresh tuna contains slightly more omega-3 fatty acids than canned tuna, canned tuna usually contains less mercury than fresh.
Which canned tuna should you buy for this recipe?
Personally, I always buy organic, sustainable, and canned in olive oil.
Here are a few considerations when buying canned tuna:
- Part of the omega-3 of canned tuna in oil leaks into the oil. Which is not a problem if you’re using all or part of the oil (like in this recipe), but is a pity when you discard it. In that case canned tuna in water is higher in omega-3
- Canned tuna in oil tastes better and is less dry
- Make sure to buy it with olive oil instead of sunflower oil because it’s a far healthier and tastier option
- Most canned tuna is from light tuna such as skipjack tuna, which is a smaller species and contains less mercury. So, if you’re eating it often, this one is safer than the larger yellowfin or albacore tuna
- Organic or not? I do choose to buy organic canned tuna because I question the quality of non-organic oils used in oil-packed tuna, and they’re certified MSC (sustainable seafood)
1 small jar
- 2 cans (organic) tuna in olive oil (see comments above)
- Lemon juice and pepper to taste
- A few leaves of parsley or chives
- Optional: ricotta
- Open the cans and pour most of the oil into a separate glass or bowl (you’ll add some of the oil later on)
- Put the tuna in your food processor with a few squeezes of lemon juice, parsley and some pepper
- Blend and slowly add some of the oil you saved from the cans. I usually add about half of the oil, but it’s up to you to decide on the desired consistency. It’s a spread so it shouldn’t be too runny, but you don’t want it to be dry either
- Optional: I find some brands of canned tuna too salty. If that’s the case, I add a few spoons of ricotta to neutralise the salty taste and add some extra creaminess
- This tuna spread will keep about 1 week in your fridge