Cooking for one doesn’t have to mean dull dinners or endless leftovers. Tuna is a versatile, protein-packed ingredient that can be transformed into a variety of delicious meals with minimal effort. Whether you’re craving something fresh and zesty or warm and comforting, these five tuna-based dishes will keep your solo dining exciting. From a Japanese-inspired salad with wasabi dressing to a Mediterranean tart bursting with colour, there’s something here for every mood.
Japanese Tuna Salad with Wasabi Dressing
This Japanese Tuna Salad features tender, flaky tuna paired with crisp vegetables, and a zesty wasabi dressing for a delightful kick. The combination of fresh ingredients creates a refreshing, satisfying, and nutritious dish, making it perfect for a light lunch or dinner. It respects traditional Japanese flavours while adding a creative twist to the dressing.
Recipe Times & Servings
Prep Time:
10 minutes
Cook Time:
0 minutes
Servings:
1
Ingredients:
- 1 can of tuna (in water or olive oil, drained)
- 1 cup mixed salad greens (such as arugula, spinach, and romaine)
- 1/4 cucumber, thinly sliced
- 1 small carrot, julienned
- 1/4 avocado, diced
- 1 tablespoon soy sauce
- 1 teaspoon wasabi paste
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 1 tablespoon sesame seeds
- Salt and pepper to taste
Instructions:
- In a medium bowl, flake the drained tuna with a fork.
- Add the sliced cucumber, julienned carrot, and diced avocado to the tuna and gently mix.
- Whisk together the soy sauce, wasabi paste, rice vinegar, and sesame oil in a separate small bowl to create the dressing.
- Drizzle the dressing over the tuna mixture and toss gently to combine.
- Serve the tuna salad on a bed of mixed salad greens, and sprinkle with sesame seeds, salt, and pepper to taste.
Nutrition Per Serving
Calories:
300
Protein:
20
Carbs:
10
Fat:
15
Fiber:
5
Sugar:
1
Hot Mustard Tuna with Herby Couscous
This vibrant dish features seared tuna coated in a tangy hot mustard glaze served atop a fluffy bed of herby couscous. The combination of flavours is both traditional and creative, with the mustard providing a zesty kick that perfectly complements the tender tuna. The herby couscous, infused with fresh herbs and a hint of lemon, adds a refreshing balance to the dish, making it a satisfying and nutritious meal.
Recipe Times & Servings
Prep Time:
15 minutes
Cook Time:
10 minutes
Servings:
2
Ingredients:
- 2 tuna steaks (about 6 oz each)
- 2 tablespoons hot mustard
- 1 tablespoon soy sauce
- 1 tablespoon olive oil
- 1 cup couscous
- 1 1/4 cups vegetable broth
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh mint
- 1/4 cup chopped green onions
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions:
- In a small bowl, mix the hot mustard and soy sauce to create a marinade.
- Brush the tuna steaks with olive oil and season with salt and pepper.
- Heat a skillet over medium-high heat and sear the tuna steaks for about 2-3 minutes on each side, or until desired doneness.
- During the last minute of cooking, brush the hot mustard mixture over the tuna to glaze it.
- While the tuna is cooking, prepare the couscous. In a saucepan, bring the vegetable broth to a boil.
- Add the couscous to the boiling broth, cover, and remove from heat. Let it sit for 5 minutes.
- Fluff the couscous with a fork, then stir in the parsley, mint, green onions, lemon juice, and season with salt and pepper.
- Serve the seared tuna over the herby couscous, drizzling any remaining glaze on top.
Nutrition Per Serving
Calories:
300
Protein:
20
Carbs:
30
Fat:
15
Fiber:
5
Sugar:
2
Mediterranean Tuna, Pepper and Courgette Tart
This Mediterranean Tuna, Pepper and Courgette Tart combines the rich flavours of tuna with the sweetness of roasted peppers and the subtle freshness of courgettes, all encased in a flaky pastry. The addition of herbs and spices enhances the traditional flavours, while a hint of lemon zest adds a creative touch. Perfect for a light lunch or as a starter, this dish is both satisfying and appealing, meeting dietary preferences for a pescatarian diet.
Recipe Times & Servings
Prep Time:
20 minutes
Cook Time:
35 minutes
Servings:
6
Ingredients:
- 1 sheet of puff pastry
- 1 can of tuna in olive oil, drained
- 1 medium courgette, thinly sliced
- 1 red bell pepper, roasted and sliced
- 2 eggs
- 100 ml of heavy cream
- 50 g of feta cheese, crumbled
- 1 tablespoon of fresh dill, chopped
- 1 tablespoon of fresh parsley, chopped
- Zest of 1 lemon
- Salt and pepper to taste
- Olive oil for drizzling
Instructions:
- Preheat the oven to 200°C (400°F).
- Roll out the puff pastry and fit it into a tart pan. Prick the bottom with a fork and bake for 10 minutes until lightly golden.
- In a bowl, whisk together the eggs, heavy cream, lemon zest, dill, parsley, salt, and pepper.
- Spread the drained tuna evenly over the tart base, followed by the sliced courgette and roasted red peppers.
- Pour the egg and cream mixture over the vegetables and tuna, ensuring an even distribution.
- Sprinkle the crumbled feta cheese on top and drizzle with a little olive oil.
- Bake in the oven for 25-30 minutes, or until the filling is set and the top is golden.
- Allow to cool slightly before slicing and serving warm or at room temperature.
Nutrition Per Serving
Calories:
300
Protein:
20
Carbs:
30
Fat:
15
Fiber:
5
Sugar:
8
Tuna and Spring Onion Jacket Potatoes
Enjoy a delightful twist on a classic dish with these Tuna and Spring Onion Jacket Potatoes. The fluffy, baked potatoes are perfectly complemented by a creamy tuna filling, accented by the fresh crunch of spring onions. This dish balances traditional comfort food with a touch of creativity, making it a satisfying and nutritious meal for any time of the day.
Recipe Times & Servings
Prep Time:
10 minutes
Cook Time:
60 minutes
Servings:
1
Ingredients:
- 1 large baking potato
- 1 can of tuna in water, drained
- 2 tablespoons mayonnaise
- 1 tablespoon Greek yogurt
- 1 tablespoon lemon juice
- 2 spring onions, finely chopped
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions:
- Preheat your oven to 400°F (200°C).
- Wash the baking potato thoroughly and prick it several times with a fork. Bake it in the preheated oven for about 45-60 minutes, or until the skin is crispy and the inside is soft.
- While the potato is baking, prepare the tuna filling. In a mixing bowl, combine the drained tuna, mayonnaise, Greek yoghurt, lemon juice, and chopped spring onions. Mix well until combined. Season with salt and pepper to taste.
- Once the potato is done, remove it from the oven and let it cool for a few minutes. Cut it open lengthwise and fluff the inside with a fork.
- Spoon the tuna mixture generously into the opened potato.
- Garnish with fresh parsley if desired, and serve immediately.
Nutrition Per Serving
Calories:
300
Protein:
20
Carbs:
30
Fat:
15
Fiber:
5
Sugar:
2
Pasta with Tuna & Balsamic Dressing
This delightful dish combines al dente pasta with tender tuna, enhanced by a tangy balsamic dressing. The addition of cherry tomatoes and fresh herbs brings a burst of flavour and colour, making it a satisfying and nutritious meal for any time of day. Perfect for those who enjoy a balance of traditional Italian flavours with a modern twist, this recipe is both easy to prepare and packed with protein.
Recipe Times & Servings
Prep Time:
10 minutes
Cook Time:
10 minutes
Servings:
1
Ingredients:
- 100g pasta (spaghetti or fusilli)
- 1 can (about 120g) tuna in olive oil, drained
- 10 cherry tomatoes, halved
- 1 tablespoon balsamic vinegar
- 1 tablespoon olive oil
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
- Fresh basil leaves, for garnish
Instructions:
- Cook the pasta according to package instructions until al dente. Drain and set aside.
- In a small bowl, whisk together the balsamic vinegar, olive oil, Dijon mustard, salt, and pepper to create the dressing.
- In a large bowl, combine the cooked pasta, drained tuna, and halved cherry tomatoes.
- Pour the balsamic dressing over the pasta mixture and toss gently to combine.
- Garnish with fresh basil leaves before serving.
Nutrition Per Serving
Calories:
300
Protein:
20
Carbs:
30
Fat:
15
Fiber:
5
Sugar:
8
My Final Thoughts
With these five easy tuna meals, solo dining becomes a chance to enjoy fresh, flavorful dishes without the hassle. Whether you’re in the mood for something light like a Japanese tuna salad or something hearty like a baked potato topped with tuna and spring onion, there’s no need to settle for the same old meals. Try them out, mix up the flavours, and make the most of your tuna stash—dinner for one just got a whole lot more exciting!
