High Protein Chilli Tuna
Elevate your meal prep game with this bold and flavorful High Protein Chilli Tuna recipe—a perfect blend of wholesome ingredients, vibrant spices, and irresistible heat. Packed with canned tuna, hearty black beans, and a medley of fresh veggies, this dish delivers a protein punch to fuel your day while keeping your taste buds delighted. Warm notes of chili powder, cumin, and cayenne pepper are balanced by the zing of lime juice and the freshness of cilantro, creating a perfectly spiced, nutrient-rich meal that’s ready in just 35 minutes. Ideal for busy weeknights or healthy post-workout meals, this one-pan wonder is a must-try for those seeking easy high-protein recipes with bold flavors that leave you satisfied.
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Recipe Information
Ingredients
- 2 cans (5 oz each) canned tuna in water
- 2 tablespoons olive oil
- 1 medium, finely chopped onion
- 2 cloves, minced garlic
- 1 medium, diced red bell pepper
- 1 cup cooked black beans
- 1 tablespoon chili powder
- 1 teaspoon cumin
- 0.5 teaspoon cayenne pepper
- 1 can (14 oz) diced tomatoes
- 0.25 cup, chopped fresh cilantro
- 1 tablespoon lime juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Begin by draining the canned tuna and set aside.
Heat olive oil in a large pan over medium heat.
Add the chopped onion and sauté for about 2-3 minutes until translucent.
Stir in the minced garlic and cook for another minute until fragrant.
Add the diced red bell pepper and cook for about 3-4 minutes until it starts to soften.
Mix in the cooked black beans, chili powder, cumin, and cayenne pepper, stirring well to combine the spices thoroughly with the vegetables.
Reduce the heat to low and add the diced tomatoes along with their juice. Let the mixture simmer for about 5 minutes, stirring occasionally.
Gently fold in the drained tuna, ensuring it is well mixed with the other ingredients.
Continue to cook for another 5 minutes to ensure the flavors meld together.
Remove the pan from heat and stir in the fresh cilantro and lime juice.
Season with salt and black pepper to taste.
Serve hot, garnished with additional cilantro if desired.
Nutrition Facts
Calories |
1034 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.8 g | 43% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 90 mg | 30% | |
| Sodium | 2438 mg | 106% | |
| Total Carbohydrate | 89.1 g | 32% | |
| Dietary Fiber | 31.2 g | 111% | |
| Total Sugars | 22.8 g | ||
| Protein | 95.2 g | 190% | |
| Vitamin D | 2.9 mcg | 15% | |
| Calcium | 297 mg | 23% | |
| Iron | 12.3 mg | 68% | |
| Potassium | 2689 mg | 57% | |
*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.
