Salad and pasta: 2 recipes featuring juicy tuna

Tuna is versatile: there are countless ways to cook it. Try this fresh seafood in a classic French salad, or in an Italian-inspired pasta dish—both make hearty, satisfying and delicious meals.

Prep time: 10 minutes

Cooking time: 30 minutes

Serves: 4

• 275 g (10 oz) pasta shells
• 15 ml (1 tbsp) olive oil
• 1 large red onion, finely chopped
• 6 cloves garlic, minced
• 500 ml (2 c) canned crushed tomatoes
• 30 ml (2 tbsp) tomato paste
• 2 ml (2 tsp) crushed red pepper flakes
• 2 ml (1/2 tsp) salt
• 1 kg (4 c) small broccoli florets
• 375 g (13 oz) canned light tuna packed in olive oil, drained
• 250 g (1 c) chopped fresh basil
• 50 g (1/4 c) grated Parmesan cheese

1. In a large pot of boiling water, cook the pasta according to package directions. Drain, reserving 125 millilitres (1/2 cup) of the pasta cooking water.
2. Meanwhile, in a large skillet, heat the oil over medium heat. Add the onion and garlic, and cook, stirring frequently, for seven minutes, or until the onion is tender.
3. Add the crushed tomatoes, tomato paste, red pepper flakes and salt. Bring to a boil. Reduce to a simmer. Cover and cook for five minutes.
4. Stir in the broccoli. Cook, uncovered, for five minutes (or until the broccoli is crisp-tender). Transfer the sauce to a large bowl. Add the tuna, basil, drained pasta, reserved liquid and Parmesan. Toss well to combine.

It's a common technique to use some pasta cooking water to blend sauce ingredients. For this sauce, the heat of the cooking water also helps melt the Parmesan.

Tuna is an excellent source of high-quality protein — needed for building muscle, hormones, brain chemicals and countless other substances we need daily — without the harmful saturated fat found in other high-protein food.

• 565 calories
• 14 g fat, 2.1 g saturated fat
• 38 g protein
• 73 g carbohydrates
• 8.2 g fibre
• 37 mg cholesterol
• 975 mg sodium

This classic French salad is usually arranged in separate piles on a plate, but we toss the vegetables together in a lemon vinaigrette.

Prep time: 10 minutes

Cooking time: 20 minutes

Serves: 4

• 500 g (1 lb) red-skinned potatoes, cut into eighths
• 150 ml (1/3 c) fresh lemon juice
• 30 ml (2 tbsp) olive oil
• 30 ml (2 tbsp) Dijon mustard
• 2 ml (1/2 tsp) salt, divided
• 350 g (12 oz) green beans, cut into 5 cm (2 in) lengths
• 2 tuna steaks, 725 g (1 1/2 lb) total, 2.5 cm (1 in) thick
• 2 ml (1/2 tsp) pepper
• 500 g (2 c) cherry tomatoes, halved
• 1 bunch watercress, tough stems trimmed
• 1 Belgian endive, cut crosswise into 1 cm (1/2 in) slices

1. In a large pot of boiling water, cook the potatoes for 10 minutes (or until tender). Drain.
2. Meanwhile, in a large bowl, whisk together the lemon juice, oil, mustard and one millilitre (1/4 teaspoon) of the salt. Add the potatoes while still warm, tossing to coat.
3. In a vegetable steamer, steam the green beans for four minutes (or until crisp-tender). Add to the bowl with the potatoes and toss to combine.
4. Meanwhile, preheat the broiler. Place the tuna on a broiler pan and sprinkle with the remaining one millilitre (1/4 teaspoon) salt and the pepper. Broil 15 centimetres (six inches) from the heat for three minutes per side for medium-rare.
5. Add the tomatoes, watercress and endive to the bowl, tossing well. To serve, slice the tuna and place on top of the salad mixture.

Thick, fresh tuna steaks, brimming with omega-3s (linked to prevention of rheumatoid arthritis) and vitamin B12 (for healthy blood cells) are cooked to medium-rare, sliced and placed on top of the tossed salad.

• 427 calories
• 15 g fat
• 3 g saturated fat
• 41 g protein
• 32 g carbohydrate
• 5.5 g fibre
• 58 mg cholesterol
• 566 mg sodium

Thick, juicy tuna is the star of these two dishes. Brimming with flavour, these protein-rich recipes make perfect go-to dinners.