Tuna is one of the most consumed fish on the planet. This sea fish is popular for its rich nutritional content and retains all its beneficial properties even when canned. Fish is used to prepare various dishes, among which soups are of particular importance. Tuna soups are not only delicious and nutritious, they are also an excellent way to prevent cardiovascular diseases.
Properties and calorie content of tuna
Tuna is considered the leader in terms of the amount of nutrients. The meat of this fish contains such micro and macro elements as: calcium, magnesium, sodium, potassium, phosphorus, chlorine, sulfur, iodine, iron, zinc, copper, manganese, fluorine, chromium, nickel, cobalt, molybdenum. Vitamins: A, B1, B2, B6, B9, E, PP, a large number of proteins and amino acids. It is also worth noting the fatty acids of the Omega-3 complex, which have a positive effect on the activity of the cardiovascular system, brain, skin and hair.
Tuna prevents the development of glaucoma and prevents the retina from drying out. Its moderate use contributes to the preservation of vision for many years. Also, if you eat tuna in any form at least once a week, then the risk of developing oncological pathologies will decrease.
Tuna meat is good for the skin and mucous membranes, the nervous and digestive systems, regulates blood sugar and exhibits antioxidant properties.
Fish is not recommended for people with kidney failure or other kidney problems. Also, this product should be used with caution in the diet during pregnancy and during breastfeeding, not exceeding the daily norm. Children can eat tuna meat only after three years.
Tuna is low in calories. Its calorie content is only 139 kcal, so this fish is often used as a dietary product.
Canned Tuna Fish Soup Easy to Make Recipe
This soup recipe is very simple and quick to prepare. Such a dish will significantly save your time and is perfect for those who want to lose weight.
Ingredients:
- potatoes - 2 pcs.;
- onion - 1 pc.;
- medium carrots - 1 pc.;
- canned tuna - 1 can;
- rice - 2-3 tbsp. l.;
- bay leaf - 1 pc.;
- fresh herbs (dill, parsley, green onions) - 2-3 tbsp. l.;
- salt and pepper to taste.
Cooking method:
- Peel and rinse the potatoes under running water. Cut into thin slices or cubes and transfer to a separate bowl.
- Peel carrots and onions, rinse and chop finely or grate into thin strips. Open the canned tuna and pour in half the oil.
- Place a small pot of water on the stove top. When the water boils, season with salt, add rice and cook for 5 minutes. Add potatoes, carrots, onions and canned food as time passes. Simmer over medium heat for 15 minutes.
- Then add bay leaves, finely chopped herbs, pepper and salt to taste into the soup and cook until cooked.
- Transfer the soup to plates and serve.
Barley tuna soup
Tuna pearl barley soup can be made from canned, fresh or frozen fish. When using canned tuna, the oil must be drained off.
Ingredients:
- pearl barley - 4 tbsp. l. (with a slide);
- bay leaf - 1 pc.;
- onions - 1 pc.;
- olive oil - 1 tbsp l.;
- canned tuna - 1 can;
- medium carrots - 1 pc.;
- cherry tomatoes - 4-5 pcs.;
- pickled cucumbers, sliced thinly - 2 pcs.;
- brine (optional) - 2 tbsp. l.;
- potatoes - 1 pc.;
- lemon and salt to taste.
Cooking method:
- Rinse the pearl barley in cold water and transfer to a medium saucepan. Add plenty of water. Pearl barley absorbs a large amount of water, so during cooking, water will need to be added to the soup several times. Cooking the barley over low heat will take about an hour.
- Add bay leaves and canned tuna. Bring to a boil and simmer. Peel carrots and onions, rinse and chop finely.
- Sauté the thinly chopped onions and carrots in olive oil for 5 minutes and then add to the tuna pearl barley soup.
- Then add chopped cherry tomatoes, pickled cucumbers and pickle.
- 15 minutes before cooking, transfer the sliced potatoes to the soup pot and cook until tender.
- Add chopped herbs and a thin lemon slice before serving.
Light tuna noodle soup
The soup with tuna and noodles turns out to be quite tasty and has a very peculiar flavor. This dish can be used as a complete lunch or dinner.
Ingredients:
- tuna meat - 1 piece;
- Dasha broth - 100 grams;
- grated ginger - 20 grams;
- balsamic vinegar - 1 tbsp l.;
- olive oil - 1 tbsp l.;
- soy sauce - 1 tbsp l.;
- juice of one lime or lemon;
- young garlic - 3 stalks;
- coriander - 2 tbsp l.;
- noodles - 100 grams;
- Tabasco sauce - 1 tsp
Cooking method:
- First you need to prepare a marinade for tuna meat by adding olive oil, balsamic vinegar, a teaspoon of Tabasco sauce, chopped coriander and grated ginger to a small container. Mix thoroughly.
- Then transfer the sliced tuna to the cooked marinade and top with soy sauce and lime juice. Marinate the tuna for 2 hours.
- After the tuna meat has been marinated, transfer it to a preheated pan, add Dashi broth, noodles and cook for 4 minutes.
- Then add the chopped stalks of garlic to the soup, transfer to a plate and serve.
Tuna curry soup with couscous and fennel
The fennel and turmeric in this soup give the dish a mild, spicy aroma. This dish will pleasantly surprise your family and friends. The recipe is for 2 servings.
Ingredients:
- sea bass - 300 grams;
- onions - 30 grams;
- dry anise;
- carrots - 50 grams;
- celery root - 50 grams;
- tuna - 160 grams;
- olive oil - 30 grams;
- curry mixture - 2 tsp;
- fennel root - 200 grams;
- zucchini zucchini - 80 grams;
- couscous - 80 grams;
- garlic - 2 cloves;
- sugar, salt and pepper to taste.
Cooking method:
- First, prepare your seafood broth. To do this, transfer the sea bass to a saucepan, cover with seawater and bring to a boil. Add salt, pepper and sugar. The foam that appears must be removed. Fry celery, carrots and onions separately in a skillet. Then transfer them to the broth and cook for 60 minutes, remembering to skim off the foam. When the broth is cooked, set it aside to cool and then strain.
- Cut the fennel root into thin slices and transfer to a separate bowl. Cut the tuna meat into cubes. Rinse the zucchini zucchini under running water and cut into thin strips.
- Add olive oil to a preheated skillet and place two teaspoons of the curry mixture spread over the entire skillet. Then add the sliced fennel root, pepper and mix thoroughly. Fry for 3-4 minutes.
- Cut the garlic into thin slices and add together with the couscous to the pan, and mix thoroughly. Cook for another 3 minutes. To prevent the ingredients from burning, you can add more olive oil.
- After the time has elapsed, pour 1/3 of the prepared sea broth into the pan, add a pinch of sugar and salt. Then add the sliced zucchini and cook for 3-5 minutes until the couscous is done.
- Pour the rest of the stock into the skillet, bring to a boil and add the tuna, cut into pieces. Transfer the soup to plates and serve with herbs.
See also in the video: how to cook tuna soup at home step by step.
