Convenient canned tuna stars in these protein-packed Tuscan Tuna Bowls. Made with solid white albacore tuna, whole wheat pasta, baby kale, tomatoes, edamame, and avocado, this nutrient-rich bowl makes a satisfying lunch or dinner.
The Dietary Guidelines for Americans recommend eating at least two seafood meals per week. For pregnant and nursing women the advice is two to three seafood meals weekly. Seafood provides valuable nutrients including omega-3 fatty acids, which support heart health and contribute to brain and eye development in infants. Translated to portions, that guidance amounts to roughly 8 to 12 ounces of seafood per week.
I partnered with Bumble Bee to create this recipe; I was compensated for my work and all ideas and content are my own.
Busy families often struggle to add seafood to meals in ways everyone will enjoy. These Tuscan Tuna Bowls take just minutes to prepare and are easy to customize. If tomatoes aren’t preferred, swap them for diced bell pepper, thinly sliced carrots, artichoke hearts, or cannellini beans to suit your family’s tastes.
Try canned tuna or canned salmon not only in these bowls and tuna sandwiches, but also in salads, pasta, patties, or tacos for quick, shelf-stable protein options.
- 2 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice
- 1/2 small clove garlic, minced
- 1/2 teaspoon chopped fresh dill
- 1/4 teaspoon Dijon mustard
- Kosher salt and freshly ground black pepper, to taste
- 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
- 2/3 cup frozen shelled edamame, cooked
- 2/3 cup grape tomatoes, quartered
- 1/2 ripe avocado, peeled, pitted, and sliced thin
- Fresh dill, optional for garnish
- Whisk together the olive oil, lemon juice, garlic, chopped dill, Dijon mustard, and salt and pepper until well combined. Set the dressing aside.
- Cook the pasta according to package directions. Drain and return it to the pot. Add the kale ribbons and toss with about 1 tablespoon of the dressing so the greens wilt slightly.
- Divide the pasta mixture between two bowls. Top each with tuna, edamame, tomatoes, and avocado slices. Drizzle with the remaining dressing and garnish with fresh dill if desired.
What are your favorite quick seafood meals or snacks for your family? Do canned tuna or salmon help you reach your goal of two to three seafood meals each week?