Five nutritious and simple recipes you need to try this month

Five nutritious and simple recipes you need to try this month


Posted 4th Oct 2018

Food trends may come and go but if you're looking for a way to maintain a healthy balanced diet, planning your meals will be key

While it can be hard to find the time to do everything you need to do, if you plan ahead, it ensures you spend less time in the kitchen. Focusing on nutritious food will help you maintain a balanced diet - and one of the best ways to do this is using fish!

If you don't have the time to deal with getting fish ready from fresh, a convenient and cheaper alternative could be canned fish.

To give you a helping hand, Princes Fish & Fruit has partnered with TV dietician and nutritionist Lucy Jones, to come up with five delicious and nutritious recipes for you to incorporate into your meal planning...

Spicy Tuna Jackets

You will need:

2 x 160g cans Princes Tuna Chunks in Spring Water
½ red or green chilli, finely chopped
6 cherry tomatoes, chopped
1tbsp finely chopped red onion
1tbsp finely chopped fresh coriander
150g low fat cottage cheese
2 large baking potatoes
Watercress sprigs, to garnish

Directions

1. Drain the cans of tuna, then mix with the chilli, tomatoes, red onion, coriander and cottage cheese.

2. To cook the potatoes in the microwave, allow 10-12 minutes on full power. Ensure that the potatoes are tender throughout before eating.

3. Fill the baked potatoes with the tuna mixture. Garnish with watercress sprigs and serve.

Cook’s tip:

If cooking one potato at once, microwaving time could decrease by 4-5 minutes.

To oven bake the potatoes, preheat the oven to 200°C, fan oven 180°C, Gas Mark 6. Prick the potatoes, then bake for approximately 1 hour, or until tender.

Tuna Sweet Potato Jacket with Mango and Red Onion Salsa

You willl need:

2 x 120g cans Princes Drained Tuna Steak in Spring Water
2 sweet potatoes, scrubbed
1 small ripe mango, pitted, peeled and finely chopped
½ red or green chilli, deseeded and finely chopped
¼ cucumber, finely chopped
½ red onion, finely chopped
1tbsp finely chopped fresh parsley
Salt and freshly ground black pepper
Squeeze of lime or lemon juice

Directions

1. Tip the cans of tuna onto a plate and break into chunks. Set aside.

2. To microwave the sweet potatoes, allow 10-12 minutes on full power. Ensure sweet potatoes are piping hot throughout.

3. Meanwhile, mix together the mango, chilli, cucumber, red onion and parsley. Season.

4. Fill the sweet potatoes with the mango salsa and top with the tuna chunks. Add a squeeze of lime or lemon juice, then serve.

Tuna Pasta Salad

You will need:

1 x 120g tin Princes Drained Tuna Steak in Spring water 
150g fusilli pasta
½ lemon, juice only
2 tsp extra virgin olive oil
1 tsp tomato puree
1 large tomato, de-seeded and diced
5cm piece cucumber, diced
¼ yellow pepper, diced
Ground black pepper

Directions

1. Cook the pasta for 2 minutes less than the pack suggests then drain and run under cold water to cool. Set aside in the colander to drain completely

2. Meanwhile chop the tomato, cucumber, pepper, and place into a large bowl. Add the cooled pasta

3. Mix the lemon juice, extra virgin olive oil and tomato puree in a small bowl. Pour over the pasta salad and mix well to coat

4. Add the tuna and gently fold through, taking care not to break the tuna up too much.

5. Serve straight away or keep in the fridge until needed. Use within 48 hours

Asian-style Tuna Rice Bowl

You will need:

2 x 120g cans Princes Drained Tuna Steak with a little Spring Water 
1 stalk lemongrass, halved
5cm piece fresh root ginger, peeled and chopped
1 bunch spring onions, trimmed and finely sliced
1 carrot, cut into matchsticks
1 red pepper, deseeded and finely sliced
100g sugar snap peas or mangetout, halved
1 head pak choi, sliced
1 red or green chilli, deseeded and thinly sliced
1 x 250g pack microwave long grain rice

Directions

1. Tip the cans of tuna onto a plate and break into chunks. Set aside.

2. Bash the lemongrass pieces with a rolling pin. Put them into a steamer with the ginger, spring onions, carrot, red pepper, sugar snap peas or mangetout, pak choi and chilli. Steam for 5 minutes. 

3. After 3 minutes, microwave the rice according to pack instructions.

4. Serve the rice in bowls, topped with the steamed vegetables and tuna chunks.

Salmon Superfood Supper

You will need:

1x 213g can Princes Red Salmon 
1tbsp olive oil
200g prepared butternut squash, cut into small chunks
120g cauliflower, broken into small florets
1 small red onion, sliced
1tsp cumin seeds
Salt and freshly ground black pepper
250g pack ready-to-use quinoa
Handful of young spinach leaves
2tsp mixed seeds, toasted

Directions

1. Preheat the oven to 200°C/fan oven 180°C/Gas Mark 6.

2. Drain the can of salmon. Remove the skin and bones and break into chunks. Set aside.

3. Put the oil into a roasting tin and add the butternut squash. Roast for 10 minutes, then add cauliflower, red onion and cumin seeds, tossing to coat. Season. Roast for 12-15 more minutes.

4. Cook the quinoa according to pack instructions. Mix with the roasted vegetables and spinach.

5. Share between 2 plates and top with the salmon chunks. Serve, sprinkled with the toasted seeds.

Recipes courtesy of Princes / Lucy Jones





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