TUNA SWEETCORN AND HERB LIGHT PROTEIN SKILLET
The Tuna Sweetcorn And Herb Light Protein 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 Tuna Sweetcorn And Herb Light Protein Skillet 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. It’s equally suited to casual lunches, light suppers or post-workout meals. Serve Tuna Sweetcorn And Herb Light Protein Skillet on its own, with a 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
Main Course
INGREDIENTS
The following are the ingredients for the preparation of Tuna Sweetcorn And Herb Light Protein Skillet:
- 90 grams | 3.17 ounces | 1 can of tuna in water
- 41 grams | 1.45 ounces | ¼ cup corn
- 28 grams | 0.99 ounces | ¼ cup chopped courgette
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon olive oil
- 4 grams | 0.01 ounces | pinch paprika
FULL NUTRITIONAL INFORMATION
- Calories: 246 kilocalories
- Protein: 27.2 grams
- Fat: 7.2 grams
- Saturated Fat: 1.2 grams
- Carbohydrate: 8.6 grams
- Sugars: 2.7 grams
- Fibre: 1.9 grams
- Sodium: 412 milligrams
PREPARATION
These steps are followed for the preparation of Tuna Sweetcorn And Herb Light Protein 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 grams 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.
PREPARATION TIME
5 minutes
COOKING TIME
7 minutes
TIPS
Here are some helpful tips for Tuna Sweetcorn And Herb Light Protein Skillet:
- 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 Carbohydrates: 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.
- Vegetables 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
- Refrigerator: Store leftover Tuna Sweetcorn And Herb Light Protein Skillet 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 Preparation Tip: Chop Courgette and measure corn in advance for faster assembly.
