Canned tuna is perfect ‘good’ food to use for these rushed times. It’s a rich source of good protein, tasty, easily found and fast to use – open a can and its ready to use! When buying the tuna, look for tuna in brine and not in oil. Simply squeeze the water from the tuna before using it.

Tuna has little fat but has essential amino acids required by the body for growth and maintenance of lean muscle tissue. Like most seafoods, canned tuna is also a good source of heart-healthy Omega-3 fatty acids.

Healthy tuna salad

This recipe is similar to most but adds extra vegetables and uses Dijon mustard to reduce the amount of mayonnaise.

• Small head of iceberg lettuce
• 6oz can tuna in water, drained
• ¼ cup celery, finely chopped
• ¼ cup carrots, finely chopped
• ¼ cup red onion, finely chopped
• 1 tbsp. mayonnaise
• 1 tsp. Dijon mustard
• Salt and pepper to taste

Wash and tear the lettuce into small pieces. Add tuna and break apart into bite-sized pieces using a fork. Add the celery, carrots and red onion. In a small bowl whisk together mayonnaise, Dijon mustard, salt and pepper. Add to the tuna mixture and toss to combine.

Tuna omelette

• 2 egg whites
• 4 tbsp canned tuna
• 1 egg yolk
• Small tomato finely chopped
• Small onion finely chopped
• Salt and pepper to taste

Beat eggs first in a bowl. Add the tomato, onion and canned tuna. Season with salt and pepper. Heat pan on medium fire and add some olive oil to grease it. When pan is hot enough, pour the egg mixture in it. Let it cook for about 20-30 seconds, then flip it on the other side. Serve hot

Tuna Pasta

This one is easy. If you have been following the column, then you should have tomato basil sauce in the fridge. Simply boil whole-wheat pasta in water. When the pasta is cooked, drain the water and add the tomato sauce to it. Then add some canned tuna to the pasta and mix all the ingredients. The pasta is now ready for serving.

It’s really not complicated to use tuna in different ways to have a quick, tasty and healthy meal, but because it can be so easy to use remember everything’s great in moderation including partying in December. Canned tuna is after all canned so try and limit use to moments when you want a quick meal.

Pic: Joan Ho