Canned tuna

5 healthy ideas

Spinach & tuna pancakes

SERVES 2

PREP 15 mins

COOK 10 mins EASY

First, make a salad by combining 200g canned sweetcorn, drained, 1 finely chopped red onion, 85g cherry tomatoes, quartered, 10 chopped basil leaves, 4 pitted Kalamata olives, sliced, and 2 tsp balsamic vinegar. Heat 1 tsp rapeseed oil in a non-stick pan over a medium heat and briefly fry 2 chopped garlic cloves. Stir in 250g baby spinach to wilt, then 1 tbsp tomato purée, 120g canned tuna in water, drained, and 200g cottage cheese. Remove from the heat and set aside. Beat 2 eggs with 4 tbsp wholemeal flour and 2 tbsp water. Heat 1 tsp rapeseed oil in a non-stick pan over a medium heat, add half the batter and swirl to coat the base of the pan. Cook for 1-2 mins to set. Flip and cook for 1 min more. Repeat to make another pancake, then fill both with the spinach mix and serve with the salad.

GOOD TO KNOW healthy • calcium • folate • fibre

• vit c • iron • 4 of 5-a-day PER SERVING 539 kcals • fat 19g • saturates 6g • carbs 48g • sugars 15g • fibre 10g • protein 38g • salt 1.5g

Tuna & sweetcorn fishcakes

SERVES 4 PREP 10 mins plus chilling COOK 25 mins EASY

Boil 450g quartered potatoes in salted water until tender, about 10-12 mins. Drain and steam-dry, then mash with seasoning. Stir in 2 tbsp mayo, 2 x 185g cans tuna, drained, a 198g can sweetcorn, also drained, and a small bunch of chives, sliced. Shape into patties.

Chill until firm. Beat 2 eggs in a bowl. Tip 100g breadcrumbs into a second. Coat the patties in the egg, letting the excess drip off, then in the crumbs. Chill for 15 mins. Heat a drizzle of sunflower oil in a pan over a medium heat and fry in batches for 2-3 mins on each side until golden. Serve with salad.

GOOD TO KNOW healthy • low cal • vit c • folate PER SERVING 383 kcals • fat 12g • saturates 2g • carbs 42g • sugars 5g • fibre 3g • protein 26g • salt 0.9g

Charred veg & tuna niçoise with creamy kefir dressing

SERVES 2

PREP 10 mins

COOK 15 mins EASY

Heat the grill to high. Cook 100g trimmed green beans and 6 trimmed spring onions in a pan of boiling water for 4 mins. Drain and pat dry. Toss with 1 tsp rapeseed oil. Put on a baking tray with 100g cherry tomatoes, halved, cut-side up. Season. Grill for 10 mins until the veg starts to soften and char. Cool slightly. Combine 4 tsp kefir, 1 tsp rapeseed oil, 1 tsp mustard powder and 1 tsp red wine vinegar until smooth. Season. Divide the leaves of 2 Little Gem lettuces between plates along with 160g canned tuna, drained, 4 pitted black olives, slice