Heart-Healthy Chilli Tuna
Packed with protein, fiber, and bold flavors, this Heart-Healthy Chilli Tuna is the perfect quick and wholesome meal option. Using nutrient-rich ingredients like canned tuna in water, black beans, corn, and fresh vegetables, this recipe is designed to boost your heart health while delivering a satisfying and flavorful dish. Infused with the zesty kick of green chilli, lime juice, and a hint of cumin, this light yet filling recipe comes together in just 25 minutes, making it ideal for busy weeknights. Serve it warm on its own, or use it as a vibrant filling for wraps or tacos. Perfect for those seeking a low-sodium and nutrient-packed option, this easy-to-make chilli tuna is a must-try when health and flavor are on the menu!
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Recipe Information
Ingredients
- 2 cans (5 oz each) canned tuna in water
- 2 tablespoons extra virgin olive oil
- 1 medium red onion
- 2 large garlic cloves
- 1 medium red bell pepper
- 1 medium green chilli
- 1 can (15 oz) low-sodium canned black beans
- 1 can (15 oz) low-sodium canned corn
- 1 cup cherry tomatoes
- 1 large lime
- 0.25 cup fresh cilantro
- 1 teaspoon ground cumin
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
Instructions
Drain the canned tuna and set aside.
Chop the red onion finely. Mince the garlic. Dice the red bell pepper. Slice the green chilli thinly.
Rinse and drain the canned black beans and corn.
Heat the extra virgin olive oil in a large skillet over medium heat.
Add the chopped red onion and minced garlic to the skillet. Sauté for about 3 minutes or until the onion becomes translucent.
Stir in the diced red bell pepper and sliced green chilli, and sauté for another 2 minutes.
Add the black beans, corn, and cherry tomatoes to the skillet. Stir well to combine all ingredients.
Add the drained tuna, ground cumin, black pepper, and salt to the skillet. Stir gently to break up the tuna and mix thoroughly.
Allow the mixture to cook for about 3-4 minutes, stirring occasionally, until everything is heated through.
Squeeze the juice of the lime over the chilli tuna mixture. Stir in the fresh cilantro.
Remove from heat and serve warm. This dish is perfect as a standalone meal or as a hearty filling for wraps or tacos.
Nutrition Facts
Calories |
794 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.5 g | 42% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 90 mg | 30% | |
| Sodium | 1300 mg | 57% | |
| Total Carbohydrate | 50.1 g | 18% | |
| Dietary Fiber | 12.2 g | 44% | |
| Total Sugars | 17.4 g | ||
| Protein | 81.1 g | 162% | |
| Vitamin D | 2.9 mcg | 15% | |
| Calcium | 182 mg | 14% | |
| Iron | 7.0 mg | 39% | |
| Potassium | 1855 mg | 39% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
