Tasty, quick and healthy tuna curry recipe

bluedroog

Having been on a mission to get healthy and lose weight over the past year or so my diet has changed considerably but the ubiquitous cupboards full of canned tuna were becoming a bit dull so I came up with a simple and healthy curry using canned tuna. No doubt some of you have made similar recipes but I thought it was worth sharing as I have been pleasantly surprised with my results in terms of flavour and I think this recipe is pretty healthy too.  Quantities are just rough and this is based on a generous portion for one so obviously double up for two.

1 medium white onion
1 glove of garlic
1 can of tuna
1 portion lentils
½ tin chopped tomatoes
Squirt of tomato puree
1 teaspoon Patak’s curry paste of your choice*
Half cup water (stock optional)

*The paste is the only naughty bit but really makes a difference, I use a small amount and then supplement with curry power, for an even healthy version use just powder.


First get the lentils on, I use the small green ones. Boil rapidly for 10 minutes then simmer for a further 30 minutes.

Sautee the onion, I use healthy cooking spray or a very small amount of oil, by being attentive and stirring regularly the onion will become soft and not burn, toward the end add the glove of crushed garlic.

Flake the canned tuna and stir.

Now add the chopped tomatoes, puree and curry paste / powder then stir.

Then add the lentils followed by the water (or stock) until it is a slightly wetter consistency than you like and then leave it to simmer siring occasionally for 5-10 minutes.

Some times I like to add a bit of extra heat but really that is it. I hope the simplicity is not too patronising, I’m sure anyone who cooks even the most basic recipes could come up with the same, there is nothing fancy but want to share as it registers high on the Bluedroog healthy / yummy / simple ratio scale.

DPinBucks

Looks good.

Another way of doing the onion without fat is to microwave it with no water for about a minute or less.  Add the garlic for the last 20 seconds.  In fact, you don't really need to pre-cook it at all.

Try also the Thai Taste range of pastes.  The green curry goes well with fish (dark like tuna or white such as pollack).  They have a more subtle flavour which  tolerates being used sparingly.

If you have a freezer, make more quantities.  Curries improve after being frozen and rethawed.

s_inman

Sounds good! I may give this a whirl .

pandemic

I wanna see some pics. Never come across a curried tuna, that sounds strange to me.

bluedroog

It's not really a looker! I should mention with the lentils mixed in you don't really need rice, I just cooked this now and had one flat bread heated in a dry pan.

Ste7en

Tuna   Curry = puke & fishy brown bum water

Curry. Yay!
Tuna. Yay!

But Curried Tuna? No thanks.

Oh, and lentils are the seeds of Satan

bluedroog

Why don't you try it first? I thought the same but was fed up being fat so just gave it a go and surprised myself but actually liking it, I was eating healthy food but didn't feel like I was denying myself. No it isn't a direct replacement to a ghee drenched take away curry after a few beers on s Saturday night but to my taste at least it is suprisingly tasty.

nwgarratt

How about vegetable curry which will be very low in calories except for the rice.  Nice with brown basmati.  Vegetables are up to the person but I like cauliflower, potato, tomato, carrot, green beans and mini sweetcorn.

Quick Vegetable Curry recipe - All recipes UK

agneepath

yep, i do make something similiar but without the lentils.

it was great university grub (during the days when tuna cans were under 50p) instead of curry paste, i use my wife's "basaar" mixed spices. i also add sweetcorn!