Tuscan Tuna Bowls – An Easy Way to Eat More Seafood

Convenient canned tuna is the star ingredient in these protein-rich Tuscan Tuna Bowls. Made with canned solid white albacore tuna, whole wheat pasta, baby kale, tomatoes, edamame, and avocado, this nutrient-powered bowl will hit the spot at lunch or dinner.

Tuscan Tuna Bowls via MealMakeoverMoms.com/Kitchen #tuna #protein #seafood

The 2015 Dietary Guidelines for Americans recommend that we all consume at least two seafood meals a week. For pregnant and nursing women, that recommendation is even higher: two to three seafood meals a week. (Seafood contains a boatload of nutrients including omega-3 fats, which are needed for heart health as well as brain and eye development in babies.) Translate that healthy eating advice into ounces and that recommendation adds up to 8 to 12 ounces a week.

{We partnered with Bumble Bee to create this recipe and were compensated for our work. All ideas and content is our own.}

Tuscan Tuna Bowls via MealMakeoverMoms.com/Kitchen #tuna #protein #seafood

The challenge for a lot of busy moms is coming up with seafood-inspired meals and snacks that their families will love. That’s where our Tuscan Tuna Bowls come in. This recipe takes just minutes to prepare, and you can easily customize it to everyone’s tastes. For example, if tomatoes aren’t a favorite, toss in some diced bell pepper, thinly sliced carrots, artichoke hearts, or cannellini beans instead.

Tuscan Tuna Bowls via MealMakeoverMoms.com/Kitchen #tuna #protein #seafood

Beyond our yummy Tuscan bowls and the tried-and-true tuna sandwich that your kids are probably already eating, try adding canned tuna (or canned salmon!) to salads, pasta dishes, patties, or even tacos.

Tuscan Tuna Bowls via MealMakeoverMoms.com/Kitchen #tuna #protein #seafood

5.0 from 1 reviews
Tuscan Tuna Bowls
 
Canned tuna is affordable and super convenient. It's rich in protein, low in total fat and saturated fat, and it contains important nutrients including selenium for brain health, niacin for heart health, and vitamin B12 for the proper function of brain, nerve, and blood cells.
Author:
Recipe type: Lunch or Dinner
Serves: 2
Ingredients
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon lemon juice
  • ½ small clove garlic, minced
  • ½ teaspoon chopped fresh dill
  • ¼ teaspoon Dijon mustard
  • Kosher salt and freshly ground black pepper
  • 1 cup dried whole wheat rotini pasta
  • 1 packed cup baby kale or spinach cut into 'ribbons'
  • One 5-ounce can Bumble Bee Solid White Albacore Tuna in Water, drained and flaked
  • ⅔ cup frozen shelled edamame, cooked
  • ⅔ cup grape tomatoes, quartered
  • ½ ripe, fresh avocado, seeded, peeled, and cut into thin slices
  • Fresh dill, optional
Instructions
  1. In a medium-size bowl, whisk together the olive oil, lemon juice, garlic, dill, mustard, and salt and pepper to taste until well combined. Set the dressing aside.
  2. Cook the pasta according to package directions. When done, drain, return to the pot, add the kale 'ribbons,' and toss with 1 tablespoon of the dressing.
  3. To assemble, divide the pasta mixture, tuna, edamame, tomatoes, and avocado evenly between two bowls. Drizzle with the remaining dressing and garnish with fresh dill, as desired.
Notes
Each serving contains 0.8g omega-3, 15% vitamin A, 25% vitamin C, 15% calcium, 20% iron, and 77mcg selenium.
Nutrition Information
Serving size: (1 bowl), Calories: 420, Fat: 23g, Saturated fat: 3g, Carbohydrates: 41g, Sodium: 360mg, Fiber: 8g, Protein: 29g

canned seafood via MealMakeoverMoms.com/kitchen

What is your favorite go-to seafood meal or snack for your family? Do canned tuna and salmon help you meet your goal of two to three seafood meals each week?

8 responses to “Tuscan Tuna Bowls – An Easy Way to Eat More Seafood”

  1. loving all the flavors coming together in the salad. Looks beautiful with all the colors!

  2. Katie says:

    You never have to twist my arm to eat tuna and this recipe looks awesome! Love my Bumblebee 🙂

  3. diane boyd says:

    My go to meal is Salad Nicoise made with canned tuna. This would be a great variation!

  4. Meme says:

    I eat canned tuna (occasionally salmon) at least once a week and usually more around 2-3 times. It’s so inexpensive & versatile. This looks AMAZING and full of goodies — my favorite kind of lunch 🙂 xxxo

    • Janice says:

      You are getting your heart-healthy omega3s with the tuna and salmon. Canned seafood makes it easy to get those 2 – 3 servings a week!

  5. I love canned tuna over salads and this bowl totally takes it up a notch. Can’t wait to make this for lunch one day!

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