In a summer salad or a family meal, a can of tuna can go a long way. Angela Day turns this inexpensive protein into interesting supper dishes.
Mixed tuna salad
8 baby potatoes
150g green beans
1 lettuce, washed and torn into pieces
1 punnet of baby tomatoes, halved
2 x 170g cans of tuna, drained
3 hard-boiled eggs, peeled and quartered
Dressing:
80ml lemon juice
grated rind of 1 lemon
2 cloves of garlic, crushed
1-2 red chillies seeded and chopped
10ml sugar
125ml olive oil
salt and freshly ground pepper
Boil the potatoes in their skins until just tender. Cut into quarters.
Top and tail the beans and boil in salted water for about 5 minutes or until just tender. Drain and rinse under cold water. Set aside.
Toss the lettuce in half the dressing and arrange on a salad plate. Arrange beans, potatoes, tomatoes, tuna and eggs on top of lettuce. Drizzle with remaining dressing.
Serve at room temperature.
DRESSING: Combine the lemon juice, rind, garlic, chilli, sugar and olive oil. Season and mix well.
Tuna and rice salad
250ml basmati rice, cooked according to instructions on packet
2 punnets of baby corn, blanched in boiling water
2 x 170g cans of tuna, drained and flaked
1 punnet of baby tomatoes, halved
1 bunch of spring onions, white part only, chopped
125ml chopped dill
15ml finely grated lemon rind
salt and freshly ground black pepper
Dressing:
60ml freshly squeezed lemon juice
15ml honey or to taste
15-30ml olive oil
salt and freshly ground black pepper
Toss all salad ingredients together in a large bowl.
DRESSING: Whisk together the lemon juice, honey and olive oil. Season to taste. Drizzle over salad and mix well.
Serve immediately. Serves 6-8
Cheesy tuna and butternut tart
1 roll of shortcrust pastry
30ml olive oil
2 leeks, washed and sliced
250g butternut, cubed and steamed
5ml dried mixed herbs
60ml grated cheddar cheese
2 x 170g cans of tuna, drained and flaked
6 eggs
125ml cream
salt and freshly ground black pepper
30ml grated Parmesan cheese
Line a deep 23cm pie plate with pastry and bake blind (cover with a piece of greaseproof paper and weigh down with dried beans).
Bake at 180°C for 10 minutes, remove beans and paper and bake for 5 minutes more until the pastry base dries out a little. Remove and cool. Heat oil in a frying pan and fry the leeks slowly for five minutes. Add butternut and herbs.
Scatter cheddar cheese over the pastry base. Top with leeks, butternut and tuna. Beat eggs, cream and seasoning together and pour over vegetables.
Sprinkle with Parmesan and bake at 180°C for 30-40 minutes until golden brown and set.
Individual phyllo and tuna pies
80g butter, melted
1 onion, chopped
200g baby spinach, washed
salt and pepper
4 sheets of phyllo pastry, cut into quarters
50ml dried breadcrumbs
60ml chopped dill
170g can of tuna, drained and flaked
80ml grated cheddar cheese
3 extra large eggs
100ml milk
80ml cream
salad leaves to serve
Heat 30g butter in a frying pan and cook the onion until softened.
Add spinach and cook, stirring, for two or three minutes until spinach has wilted. Season with salt and pepper. Transfer to a bowl and set aside.
Lightly brush squares of pastry with remaining melted butter and line 4 ramekins or deep muffin pans each with four squares, overlapping them to form a star shape. Sprinkle breadcrumbs into the pastry case.
Divide the spinach mixture between the four cases. Top with tuna and sprinkle with cheese.
Whisk the eggs, milk and cream together and season. Add the dill.
Divide the mixture between the four cases and fold over the edge of the pastry to partially cover the filling.
Bake at 180°C for 20-30 minutes or until he pastry is golden brown and the filling is set. Allow to stand for 5 minutes before removing from pan. Serve with salad leaves.
Tuna and pasta bake
45g butter
1 onion, chopped
1 red pepper, chopped
50ml flour
600ml milk
15ml mild mustard
125ml grated cheddar cheese
50ml grated Parmesan cheese
170g can of tuna, drained
45ml chopped parsley
250ml any short pasta, cooked according to instructions on packet
salt and freshly ground black pepper
125ml breadcrumbs or 30g packet of crisps, crushed
Melt butter in a large saucepan and lightly fry onion and red pepper until soft. Stir in the flour.
Cook for a minute.
Remove from heat and add milk. Return to heat and cook, stirring, until mixture boils and thickens.
Remove from heat and stir in the mustard, cheeses, tuna, parsley and pasta. Season with salt and pepper.
Spoon the mixture into a greased 1.5 litre capacity ovenproof dish. Sprinkle with breadcrumbs or crisps.
Bake at 180°C for 20-30 minutes or until golden brown.
Serve with a salad or seasonal vegetables. - Daily News