We’re big fans of short-cut recipes here at McDaniel Nutrition. What’s one of the best short-cut ingredients out there? Canned fish! Canned tuna and canned salmon are some of the most versatile pantry ingredients. Its posibilities are endless. Make a tuna melt sandwich, a classic tuna salad, or tuna cakes, go crazy! Dinner is served in just a few minutes.

Benefits of Canned Tuna

Omega 3’s

Since our brains are 60% fat; eating more omega-3 fats found in fish helps improve brain function! The recommended amount of daily intake for omega-3 is 1.6 g for men and 1.1 g for women. Omega 3’s help prevent chronic diseases such as cancer, Alzheimer’s disease, and cardiovascular disease. They also help reduce inflammation in the body. A 3 oz serving of canned tuna contains 0.17 g of omega-3 fatty acids. 

Sustainability 

Some of the most important things to keep in mind when buying canned tuna is whether or not the fish was responsibly caught, the brand’s transparency with labeling, and its overall impact on the environment. If you’re mindful of these things, eating tuna can not only be good for your body, but also for the environment! Check out this list of the best and worst canned tuna brands out there based on sustainability.  

Vitamin D

Moreover, canned tuna is one of the best sources of vitamin D, with only 3 oz providing about 50% of the daily dietary need. Levels of vitamin D in the body often dip during the wintertime due to the less daylight, indoor activity, and challenge in obtaining enough vitamin D through foods such as canned tuna or salmon. Plus, it has mood-boosting properties to help fight the winter blues. 

Mediterranean Tuna Wrap

This Mediterranean tuna wrap recipe is one of our favorite short-cut recipes. It is a quick, delicious, and healthy lunch or dinner option when you don’t have a lot of time or are simply looking for something fresh. The secret to making this tasty dish? LOTS of parsley and lemon juice. Also, make sure you include the lemon zest! It gives it a zesty touch.

tuna wrap

Other Short-Cut Canned Fish Recipes You’ll Love

Check out these canned tuna and canned salmon recipes below! They are perfect for a short-cut meal at home.

Zesty Lemon Tuna Cakes

Mediterranean Salmon Bowl

Print
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tuna wrap

McDaniel’s Short-Cut Recipe | Mediterranean Tuna Wrap


  • Author: Jennifer McDaniel
  • Prep Time: 15
  • Total Time: 15 minutes
  • Yield: 4 wraps 1x

Ingredients

Scale

2 cans (6 oz) chunky light tuna in water, drained

½ red onion, diced

1 c. fresh parsley, chopped

¼ c. kalamata olives, chopped

½ c. tomatoes, diced 

3 T. olive oil

¼ c. lemon juice

1 t. lemon zest

¼ t. salt

t. black pepper

3 c. spinach, chopped

4 whole grain tortilla wraps


Instructions

  1. Combine the tuna, onion, parsley, olives, and tomato in a mixing bowl.
  2. In a separate bowl, whisk together the olive oil, lemon juice, lemon zest, salt, and pepper. Add the dressing to the tuna mix.
  3. Add your tuna salad onto a whole grain tortilla wrap. Add spinach or your choice of greens, roll, and serve!

Keywords: tuna wrap

Jennifer McDaniel

Jennifer McDaniel is a Registered Dietitian, Media Spokesperson, and co-author of Prevention's Mediterranean Table Cookbook. She and her team of Registered Dietitians aim to help their clients go further, make change last, and unlock their potential. She lives in St. Louis, MO with her husband, and three young sons. If you are interested in working with Jennifer, please visit our contact page.