Sponsored by Princes.
Granted, most mums find it tricky to increase their family's intake of fish without making mealtime a nightmare. But although the kids may nag at you, adding more fish into their diets is really important.
Registered dietician and TV presenter Lucy Jones told us that "eating more fish isn’t just about getting enough omega 3 fatty acids - it can also boost the amount of all-important protein in our diets, which can help to maintain strong bones and muscles – as well as reduce our intake of saturated fat (when compared to red meat)."
But is there a fuss-free way to increase your intake of fish? Well, yes - with these six easy recipes....
1. Simple Tuna Fish Cakes
Ditch the burgers and treat your family to some tasty tuna fish cakes instead. As well as being a modern twist on a traditional meal, replacing red meat with canned tuna in brine or springwater can help reduce your family's intake of saturated fat, as this tuna typically contains just 0.1g saturated fat per 100g. Bonus!
Ingredients to serve 4:
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2 x 160g cans Princes Tuna Chunks in Spring Water
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20g butter
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4 spring onions, finely chopped
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1 garlic clove, crushed
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800g cold mashed potato
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100g sweetcorn, thawed if frozen
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1tbsp chopped fresh parsley
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Salt and freshly ground black pepper
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Plain flour, for dusting
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1 egg, beaten
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100g dried breadcrumbs
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Vegetable oil, for frying
Method:
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Drain the cans of Princes Tuna Chunks and tip onto a plate. Break the fish into chunks and set aside.
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Melt the butter in a frying pan and gently fry the spring onions and garlic for 2-3 minutes. Cool slightly, then mix into the potato with the sweetcorn and parsley.
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Add the tuna, season with salt and pepper and mix together. Form into 8 small or 4 large fish cakes and coat them lightly in plain flour.
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Beat the egg with 2tbsp cold water. Dip the fish cakes in the egg and coat them in breadcrumbs. Chill until ready to cook.
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Heat the vegetable oil in a large frying pan and shallow fry the fish cakes for 4-5 minutes per side, until golden brown. Drain on kitchen paper.
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Serve while hot with salad or vegetables!
2. Tuna and Red Leicester Jackets
Jacket potatoes are a classic family dinner that will never go out of style. To spice them up, make a delicious creamy tuna and cheese topping. Mmm!
Ingredients to serve 4:
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100g Red Leicester cheese, grated
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6 spring onions, trimmed and finely chopped
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Cherry tomatoes and mixed leaf salad, to serve
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4 large baking potatoes, scrubbed
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2 x 160g can Princes Tuna Chunks in Spring Water, drained
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4 tbsp low fat Greek-style yogurt
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6cm piece of cucumber, finely chopped
Method:
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Preheat the oven to 200°C, fan oven 180°C, Gas Mark 6. Prick the potatoes, then bake them for approximately 1 hour, or until tender.
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Tip the can of tuna into a bowl and add the cheese, yogurt, spring onions and cucumber. Mix together thoroughly.
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Split the baked potatoes and place on serving plates. Fill with the tuna mixture and serve with cherry tomatoes and a mixed leaf salad.
3. TLT Club
An easy-peasy way to add fish into your family's diet is with the help of an irresistible TLT club. And the good news is: you hardly have to do any prep-work to whip up this winning lunch. Simply toast some bread, slice some vegetables and crack open a can of tuna. Job done.
Ingredients to serve 4:
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12 slices of white bread from a large, medium-cut loaf
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4 tbsp mayonnaise
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Shredded iceberg lettuce
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6 Tomatoes, sliced
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2 x 120g cans Drained Princes Tuna Steak in a little Sunflower Oil
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Freshly ground black pepper
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50g pickled cucumber or gherkins, thinly sliced
Method:
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Lightly toast 8 slices of bread. Trim off the crusts. Spread each piece with a tsp mayonnaise. Top 4 slices with a little shredded lettuce and half of the tomato slices.
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Mix the remaining mayonnaise with the tuna and share half this mixture between the tomato-topped toast. Season with black pepper. Cut the crusts off the untoasted slices of bread, then place on top of the tuna.
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Repeat the layers of lettuce, tomato and tuna, then finish off with pickled cucumber or sliced gherkins.
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Finally, place the remaining slices of toast on top. Slice each sandwich in half diagonally. Insert cocktail sticks to hold them together, then serve.
4. Tuna and Avocado Salad
Switch up your usual salad for this refreshing tuna and avocado one. It's light, it's tasty and it will contribute to your recommended diet of two portions of fish per week. Basically, it's a winning combo!
Ingredients to serve 4:
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4 x 120g can Princes Drained Tuna Steak in a little spring water
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8tsp olive oil
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8tbsp lemon juice
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4tsp Dijon or wholegrain mustard
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Salt and freshly ground black pepper
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1 small red onion, thinly slices
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2 large ripe avocados, pitted, peeled and sliced
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8 tomatoes, sliced
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Basil leaves, to garnish
Method:
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Tip the can of Princes Drained Tuna Steak onto a plate. Break the fish into chunks and set aside.
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Mix together the olive oil, lemon juice and mustard. Season with a little salt and pepper and add the red onion, tossing to combine. Set aside for a few minutes.
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Arrange the avocado and tomatoes on a serving plate and top with the red onion mixture and tuna chunks.
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Serve, garnished with a few basil leaves.
5. Tuna Pasta Bake
Pasta bakes always go down a treat at dinnertime - but they aren't always made with nutrition in mind. This tuna version is however, and it's perfect for tricking the kids into eating something that's high in protein and low in saturated fat. Ssh, let's keep this our little secret!
Ingredients to serve 4:
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2x160g cans Princes Tuna Chunks in Spring Water
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200g pasta, such as penne or macaroni
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1tbsp olive oil
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1 small red onion, chopped
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1 courgette, chopped
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1 red pepper, deseeded and chopped
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10 cherry tomatoes, halved
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500g jar tomato pasta sauce
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2tsp mixed dried Italian herbs
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100g grated mozzarella and Cheddar cheese
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Salt and freshly ground black pepper
Method:
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Preheat the oven to 190°C, fan 170°C, Gas Mark 5.
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Drain the cans of Princes Tuna Chunks and tip onto a plate. Break the fish into chunks and set aside.
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Cook the pasta in lightly salted boiling water for 10-12 minutes.
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Meanwhile, heat the olive oil in a frying pan and gently fry the onion, courgette and pepper for 5-6 minutes, until softened. Stir in the cherry tomatoes and tomato pasta sauce. Add the dried herbs and season with salt and pepper.
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Drain the pasta well and tip it into a baking dish. Add the vegetable mixture, stirring to combine, then gently mix in the tuna chunks. Sprinkle the cheese on top.
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Bake for 20-25 minutes until the surface is golden brown.
6. Tuna Pasta Salad
Fill up hungry tummies at lunch or dinnertime with this scrumptious tuna pasta salad, which you can whip up in under 15 minutes.
Ingredients to serve 4:
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2x120g cans Princes Drained Tuna Steak in a little spring water
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200g pasta, such as penne
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1 bunch spring onions, finely chopped
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¼ cucumber, chopped
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100g sweetcorn, thawed if frozen
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100g frozen peas, thawed
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12 cherry tomatoes, halved
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2tbsp chopped fresh chives
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2tbsp olive oil
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Finely grated zest and juice of 1 lemon
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1tsp Dijon or wholegrain mustard
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Salt and freshly ground black pepper
Method:
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Tip the cans of Princes Drained Tuna Steak onto a plate. Break the fish into chunks and set aside.
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Cook the pasta in lightly salted boiling water for 10-12 minutes.
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Meanwhile, mix together the spring onions, cucumber, sweetcorn, peas, cherry tomatoes and chives.
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Drain the pasta well, rinse with cold water to cool it quickly and tip it into a salad bowl. Add the vegetable mixture, stirring to combine, then gently mix in the tuna chunks.
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Mix together the olive oil, lemon zest, lemon juice and mustard. Season with a little salt and pepper and sprinkle over the salad. Toss gently to mix, then serve
Princes** products are available in most leading supermarket stores.**
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