I’ve always loved tuna. Tuna fish sandwiches, tuna melts, tuna salad. . but somewhere along the way tuna got a bad rap. Did you know canned tuna represents a convenient way to meet your recommended intake of fish and consuming tuna has a number of positive effects on your health? Tuna is great for protein and omega-3’s but one negative effect of eating canned tuna is an increase in your sodium, or salt, intake.
Well, that’s a changin’ folks.
Maybe you never stopped eating tuna (like me) or maybe you’re open to trying it out again. . either way, I hope you keep reading.
Starkist has a variety of low sodium tuna products, both in pouches and canned. The pouches are super easy to open and make for a great, quick lunch at work, or on the go. I tried the Albacore White Tuna Low Sodium pouch: select cuts of Albacore tuna hand packed in a fresh, easy to open pouch. No messy draining, great tasting and still has the protein and omega-3’s.
I loved the tuna so much, I mixed the tuna with some orzo and vegetables and loved it! I seriously ate 3, er, small servings. It was really good. And although my husband told me, right before his first bite. . the first words to come out of his mouth. . after I slaved over the stove for like 20 minutes (but didn’t tell him that!) was, “You know I don’t like Orzo right?”
Are you kidding me?
I wanted to say, “just shut up and eat.” But I didn’t have to. He ate everything. Insert many expletives here. I mean, look at this dish. . and I even did the big reveal in my new KitchenAid Cast Iron casserole dish . . I love this . .
Voilà!!
I hope you enjoy. . and go try some StarKist low sodium tuna!
Quick and Healthy Dinner: Orzo with Tuna
Ingredients
- 1 quart chicken stock or broth
- 8 oz. orzo
- 1 tablespoon olive oil
- 1-2 garlic cloves minced
- ½ medium onion chopped
- 2 carrots peeled and diced
- ½ red bell pepper diced
- 2 celery stalks diced
- salt and pepper
- 3/4 cup green olives diced
- 3 pouches 2.6 oz. StarKist® Albacore Tuna, Low Sodium
- 2 tablespoons fresh parsley chopped
Instructions
- In a large pot, sauce pan or cast iron dish, bring the chicken stock to a boil, add the orzo and cook for about 8 minutes, stirring occasionally. Set aside. The orzo will absorb all the stock.
- Using a medium to large sized skillet over medium-high heat, heat the olive oil and sauté the garlic, onion, carrots, bell pepper, and celery for about 3-4 minutes. Season with salt and pepper.
- Add in the olives and tuna and cook for an additional 2-3 minutes. Mix well. Lastly, mix in the cooked orzo and fresh parsley, toss together, let cook for a minute and serve.
Recipe adapted from Starkist.
Disclosure: StarKist sent me the Low Sodium Albacore White Tuna pouches to try. I was not compensated for this post. All opinions expressed here are 100% my own.
Alice,
I love tuna! However, I’m trying to consume less of it after hearing that tuna now contains mercury. I’d still like to try this recipe though.
Hi Candice,
Tuna has always contained mercury but it’s low in mercury. You can safely eat up to 12 ounces (2 average meals) a week of a variety of fish and shellfish that are lower in mercury, like: shrimp, canned light tuna, salmon, pollock, and catfish. Albacore (“white”) tuna has more mercury than canned light tuna. So, with Albacore, you can eat up to 6 ounces (one average meal) per week. Either way, it’s up to you. . I don’t eat tuna everyday or even every week for that matter. Every once in a while, I think, is perfectly fine.
I’m the only one in our family that will eat tuna – not including the two furry ones in our home. It makes a great quick lunch while the little ones are napping. 🙂
Looks like a delicious way to use tuna! I just had tuna the other day for the first time in a while. I stumbled across your blog through our common blogger friends on Instagram btw! I really like your blog.
Thank you so much!! Now, we’re following each other on Instagram! 🙂
First of all, I love your casserole dish! It’s gorgeous. Second, smack Paul in the back of the head! You’s best be eating what I put down in front of you! I’m glad you had sweet vindication when he polished off his meal. This looks fabulous, Alice! Simple, healthy and delicious. I was never a big fan of tuna when I was younger but I’ve changed my way. I’ve actually never had orzo before and I’ve been wanting to try it.
Thanks so much, Nancy!! yeah, I wanted to toss some in his face for saying that. . punk. 🙂
Hi Alice, I made this dish for my parents and me tonight – we loved it! So easy to make too – chopping was the only time consuming part. Nice flavor too! I didn’t add the green olives b/c my parents are on a low-salt diet … also didn’t add the fresh parsley b/c I didn’t have it. But for company I’d definitely add both since they also add great color to the dish. My dad couldn’t stop eating – my mom had to tell him to stop. I think the orzo’s hadn’t yet expanded in his tummy yet 🙂 Thanks, Alice!
Hi Addy,
I’m so happy to hear this .. yea! 🙂 Thank you so much for all the support! Take care, Addy! and thank you for letting me know!
I love this recipe! I added it to my weekly menu plan this week on the blog! I wanted to comment to tell you! Thanks for the great recipe!
Thank you so much Beth Ann!! I’m so happy!!!
Made this for dinner tonight and my husband and I think this taste just like chicken noodle soup! I doubled the recipe (used 4 5oz cans of tuna).
I hope that’s a good thing? 🙂
We made this as a cold salad for a hot summer dinner. We used asparagus, and onions which I roasted with some olive oil and sea salt. We also added shredded carrots. It turned out delicious and will make it again.
Sounds delicious, thank you for sharing, Pat!