TUNA AND SWEETCORN SKILLET
The Tuna And Sweetcorn Skillet is a satisfying one-pan dish designed for simplicity and nutrition. Combining lean canned tuna with naturally sweet corn and soft courgette slices, this recipe is gently seasoned with paprika and pan-fried in olive oil. It’s a great protein-rich option for lunch or a light dinner, offering balanced macros in every bite. The soft texture of Courgette pairs beautifully with the meaty tuna and sweet kernels, creating a flavourful medley that comes together quickly. This dish is ideal for busy schedules and can easily be doubled or prepped in advance. Its warm, smoky undertones, subtle sweetness and ease of preparation make it a staple for those following high-protein or gluten-free diets. It’s equally suited to casual lunches, light suppers or post-workout meals. Serve on its own, with a crisp salad or grain side for a more filling plate.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Sauté
OCCASION/HOLIDAY
Casual Dinner
SPECIAL CONSIDERATION/DIETARY CONCERNS
Quick & Easy, Low Fat, Wheat / Gluten-Free
DISH TYPE
Salad
INGREDIENTS
There are the following ingredients for Tuna And Sweetcorn Skillet:
- 1 can of tuna in water (drained, ~90g)
- ¼ cup sweetcorn kernels
- ¼ cup chopped courgette
- 1 teaspoon olive oil
- Pinch of paprika
FULL NUTRITIONAL INFORMATION
- Calories: 218.5 kilocalories
- Fat: 6.7 grams
- Saturated Fat: 1.1 grams
- Carbohydrates: 7.8 grams
- Sugar: 3.1 grams
- Sodium: 415.7 milligrams
- Fibre: 1.1 grams
- Protein: 33.6 grams
- Cholesterol: 59.4 milligrams
- Calcium: 34.1 milligrams
- Potassium: 477.4 milligrams
- Vitamin D: 2 micrograms
- Iron: 3 milligrams
PREPARATION
These steps are followed for the preparation of Tuna And Sweetcorn Skillet:
- Heat the Skillet: Place a small non-stick skillet over medium heat and let it warm for 30 seconds.
- Add the Olive Oil: Pour in 1 teaspoon olive oil and swirl to coat the base of the pan.
- Sauté the Courgette: Add ¼ cup chopped Courgette and sauté for 2 to 3 minutes, until lightly browned.
- Add the Sweetcorn: Stir in ¼ cup sweetcorn kernels and cook for 1 to 2 minutes, until heated through.
- Incorporate the Tuna: Add a drained 90 g can of tuna and a pinch of paprika. Gently fold to combine and heat for 2 minutes.
- Serve Immediately: Remove from the heat and serve warm, optionally garnished with chopped herbs or lemon zest.
PREP TIME
5 minutes
COOKING TIME
7 minutes
TIPS
- Use Canned Tuna:Use canned tuna in water for a lighter option, and drain thoroughly.
- Chop Courgette Evenly:Chop the Courgette evenly to ensure it sautés uniformly.
- Fold In Tuna Gently:Do not over-stir the tuna; gently fold it in to maintain texture.
- Add Lemon Juice:Add a splash of lemon juice for a bright finish if desired.
- Use Sweetcorn:Sweetcorn can be fresh, canned or frozen, which ensures it’s drained or thawed.
VARIATIONS
- Add Carbs: Serve with cooked quinoa or brown rice for a heartier meal.
- Boost Fibre: Stir in spinach or kale just before serving.
- Spice Swap: Try smoked paprika, cumin, and chilli flakes for different flavour profiles.
- Veggie Add-In: Bell peppers or cherry tomatoes can be sautéed with the Courgette.
- Protein Swap: Use cooked chicken or salmon instead of tuna if preferred.
PREPPING AND STORAGE
- Fridge: Store leftovers in an airtight container for up to 2 days.
- Reheat: Gently reheat in a pan over medium-low heat or in the microwave for 1 to 2 minutes.
- Freezing: Not recommended due to texture changes in tuna and Courgette.
- Meal Prep Tip: Chop Courgette and measure corn in advance for faster assembly.