Tuna

A little sugar added to this pasta sauce helps to balance the flavours. Note

Canned cannellini beans are a quick and tasty way to bulk up salads, plus they’re high in fibre, which helps lower cholesterol. They are also 1ow-GI, so you’ll feel fuller for longer and have sustained energy. Note

Enjoy these tasty treats as a lunchbox snack or for tapas with friends. It doesn't matter who they're for, any tuna lover will adore these croquettes.

Instead of using salt and fat to flavour your food, use ingredients such as fresh herbs, onion and different vinegars. Note

This quick and tasty lunch packs all the flavour of a classic nicoise salad into a convenient wrap.

Eating salads as a meal is a great way to keep kilojoules at bay and increase your recommended daily intake of vitamins and minerals. However, when it comes to salads, their downfall often lies in the dressing-particularly when they contain considerable amounts of oil or cream. Choose dressings with lower proportions of oil or fat […]

This quick and scrumptious tuna and macaroni mornay is laced with a creamy white sauce topped with a scattering of cheddar cheese and baked until golden. Serve with a fresh side salad.

Instead of olive oil, use the oil from the tuna. Try adding sliced marinated artichokes. Note

Vegetarian: Replace tuna with 250g crumbled fresh ricotta. Add dried chilli flakes to the tuna mixture. You can use 1 cup shredded cooked chicken instead. It’s a great way to use leftover cooked chicken. Note

Perfect for a midweek family meal, this deliciously creamy tuna mornay bake is a quick and easy way to satisfy the whole family. Bake until golden and serve with a fresh salad.

Use canned pink salmon instead of tuna. You’ll need to cook 3/4 cup long-grain white rice. Try cream of mushroom soup instead of cream of asparagus. Note

If desired, add asparagus to this dish when in season. Prepare couscous by placing 1 cup couscous in a bowl and covering with 1 cup boiling water. Stand for 5 minutes and fluff with a fork before serving. Note

If you like, scatter chopped parsley leaves over before serving. You could char-grill a fresh tuna steak and use it in place of the canned fish. Note

Tuna, rice, spinach and onion are mixed together with sour cream and eggs to create this tasty tuna and rice dish. Bake and wait for the dish to get golden and for the flavours to fuse.

Replace ras el honout with Moroccan seasoning. Shredded barbecued chicken is also delicious in this dish. Note

It is important to stir the pasta once or twice after adding to the boiling water to help prevent sticking – a few drops of oil added to the water is a good idea too. Note

Angel hair pasta, also known as barbina, or "capelli d'angelo" in Italian, are long, delicate strands of spaghetti-like pasta. This tomato, tuna and capers angel hair pasta recipe is fresh and tasty.

Try these tuna tartare on wonton chips at your next gathering for a slightly different and more upmarket hors-d'oeuvre. The tender marinated fish contrasts beautifully with the crispy deep fried wonton.

Not suitable to freeze. Cavalo nero suitable to microwave. This recipe is also delicious with white fish, chicken breast or thin steaks. You can use black or green tapenade or substitute good quality basil or rocket pesto. Cavalo nero doesn’t lose volume like spinach or silverbeet, though either of these can be substituted if cavalo […]

Soak 10 bamboo skewers in cold water for an hour before use to prevent them splintering or scorching during cooking. Note

Served on a feta and black olive mash, these tender slices of tuna cooked in tomato and anchovy will melt in your mouth.

You will need to soak eight bamboo skewers in water for at least an hour to prevent them from splintering and scorching. Note

The spinach (or try cos lettuce) will stop the bread from turning soggy. The night before Make the filling and keep, covered, in the refrigerator. Make the sandwiches in the morning. Note

For children under one year old, peel and remove seeds from tomato before chopping. Note

You can use lime juice instead of lemon juice, if you prefer. Note

Tuna sold as sashimi tuna has met stringent guidelines regarding its treatment since leaving the water, so you can be guaranteed of its quality and that it’s safe to eat raw. Note

Simply is the best way to cook a fine piece of fish, like these tuna steaks. Hold back from overcooking to get the most out of the dish.

You will need a 2.5-litre (10-cup) rice cooker for this recipe. Dried gnocchi-shaped pasta is available from the pasta section in most supermarkets. Dried gnocchi is generally shaped like a hollowed shell with a ridged surface. Fresh gnocchi usually contains potatoes, while dried gnocchi contains semolina flour and no potato. Note

To make a simple pesto, pound 2 garlic cloves with a good pinch of salt in a mortar. Add 2 tablespoons pine nuts and a bunch picked basil leaves, pounding until a creamy paste forms. Blend in ⅓ cup olive oil and 2 tablespoons grated parmesan. Season with black pepper to taste. Note

You can use canned pink or red salmon instead of the tuna. Note

The classic French flavours of salade niçoise work wonderfully as a topping for this speedy bruschetta.

A huge hit at parties, fresh rice paper rolls also make an excellent lunch, or after-school snack.

Tapenade, a paste of pureed olives, is available from supermarkets and delicatessens. Note

Healthy and filling tuna and white bean salad with a zingy French dressing.

Brushing the whole piece of tuna with olive oil 3 hours ahead of cooking will help keep it moist and soft when it’s grilled. Note

Vegetables can be grilled a day ahead; store, covered, in the fridge. The salad can be served warm or cold; add some rocket or spinach leaves, if you like. Note

Pie is best left to cool completely before slicing. Note

High on flavour and protein and low on carbs, this tuna bean and basil salad is perfect for a light yet satisfying lunch. Baby capers give it that little bit of extra punch.

This quick pasta dish uses tinned tuna, which is packed full of nutrients and of course, omega-3 fatty acids. Together with the olives, it packs a big flavour punch.

Not suitable to freeze. Not suitable to microwave. You can make the salad with fresh char-grilled tuna, if you prefer. Note

Sophisticated hot and spicy little bites tantalise the taste buds for the feast to come.

This flavour-packed salad is full of the goodness of legumes and tuna, with great protein to fuel you for the day. Topped with a zesty chermoula dressing, it is wonderfully fresh and healthy.

Delicious grilled tuna with fried noodles and cabbage from Australian Women's Weekly.

One of those perfect stand-by recipes for a week-night family dinner, you can use a can of flavoured tuna, such as chilli or lemon pepper, to add interest if you like.

We used dutch cream potatoes and yellow-fin tuna in this recipe. Note

We used iceberg lettuce in this recipe as it is important to use a crisp variety of lettuce; you could also use cos (romaine) lettuce.> Note

Sashimi salmon may be used instead of tuna. Note

Quinoa (keen-wa) seems to be the superfood of the moment, and for good reason. It is the seed of a leafy plant similar to spinach. Its cooking qualities are similar to rice, and it is full of goodness and protein.

This dipis quick, delicious and dead easy to make. Spread it on crostini and call it a pâté, or serve it with crispy vegetable sticks and have it ready for hungry kids as they burst in from school.

This is a great way to make a delicious meal from ingredients found in the freezer and pantry.

Light and fresh, this seared tuna and soba noodle salad is packed full of flavour from the zesty coriander dressing.

Add another ½ cup milk if making several hours ahead, as the sauce will thicken on standing. From cold, bake, covered, at 200°C/400°F for 30 minutes or until heated through then uncover and bake for a further 10 minutes or until browned. Note

You can use brown sugar instead of the palm sugar. Green tea soba noodles are flavoured with powdered green tea and are available from Asian food stores and in the Asian food section of most large supermarkets. Use plain dried soba noodles, if you like. Note

Lemon and dill dressing can be made a day ahead. Cover; refrigerate until required. This recipe is best made just before serving. Not suitable to freeze. Not suitable to microwave. Note

The salad can be made the night before; store, covered, in the fridge. To make the perfect hard-boiled eggs, place eggs in a small saucepan and cover with cold water. Bring to the boil; boil, uncovered, for 3½ minutes, drain. Shell eggs when cool enough to handle. Prick the potatoes all over with a fork […]

You can also make this salad with leftover barbecued chicken. Note

Carpaccio, a dish of shaved slices of meat or fish with a few dots of seasoned mayonnaise, is credited to Harry’s Bar in Venice, but a version of the dish dressed with oil and lemon adorned with freshly shaved truffles, had been in existence in the north of Italy before then. I like to keep things simple (and affordable!), and love beautifully fresh tuna sliced into thin wafers dressed with exquisite olive oil topped with slivers of parmesan. Pretty as a picture, and it makes a little prime protein go a long way.

Use sashimi quality tuna; the loin is the best cut for this recipe. A non-stick pan is best to use for cooking the tuna. Don’t overcook the tuna, it should be rare. Make-ahead tips 8 hours Make filling; cover, refrigerate. Note

Briks are a Tunisian dish. Egg and tuna is the classic filling but you can also use minced (ground) lamb or beef, cheese and other herbs.

This recipe is so fast and easy! Great for a simple dinner or quick lunch.

For a sophisticated Japanese entrée, try this sashimi dish served with fiery daikon, toasted nori and black sesame.

A sophisticated and elegant dish that can be served as a starter or as a very light lunch or main.

Spinach and snow pea salad makes the perfect side for these juicy tuna kebabs with miso and mirin.

Add this chilli tuna and lemon linguine to your list of recipes for a quick, healthy mid-week dinner to help you stick to your resolutions.

For rice vinegared water, add 1 tablespoon rice vinegar to medium bowl of water. Note

These flavours are very unique and not for the faint hearted, however for something new and adventurous this recipe might just fit the bill. It is well worth trying.

No single category of nutrient has been more clearly determined to have anti-inflammatory health benefits than omega-3 fatty acids, and tuna is packed full of them.

Ask your fishmonger to cut thick tuna steaks; thin steaks can easily overcook and dry out. Note

Japanese flavours permeate this dish, from the soy mirin dressing to the crispy nori shreds on top of the grilled tuna.

You can substitute the extra ricotta with cream cheese, if you like. Note

You can substitute well-drained canned asparagus for the fresh, if desired. Note

A tasty, healthy dish perfect for lunch, dinner or even a quick filling snack!

Full of flavour and super quick to put together, this curried macaroni tuna & bean salad makes a great packed lunch as well.

Comfort food doesn't get much quicker, easier or tastier than this tuna pasta bake. Perfect for a mid-week dinner when you need something delicious and nourishing that the kids will go for.

While quinoa looks like a grain, it is, in fact, a seed. As well as being gluten-free, it is rich in protein and has a low GI. Quinoa is a tasty substitute for bulgur, the usual ingredient in this Middle Eastern dish.

Wonton cups can be prepared a day ahead and stored in an airtight container. You need 3 x 12-hole (1-tablespoon/20ml) mini muffin pans. If you only have one pan, that is fine, just cook the wonton cases in batches. You could also serve the tuna tartare in a bowl with a pile of home-cooked prawn […]

The night before, prepare the salad and keep, covered, in the refrigerator. Note

This elegant Japanese delicacy, like any seafood, is best with the freshest fish.