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Tuna Fish are packed with healthy goodness. This is what 1 serving has to offer:
1 gram of fat
0 carbs
20 grams of protein
Amazed? Here is a recipe to spruce it up and stay healthy.
Prep Time: 10 min
Cook Time: 15 min
Serves – 4
Ingredients:
Tuna – 2, 6oz cans (packed in water)
Oil – 1 Tbsp
Onions – 1 medium, chopped
Ginger – 1 Tbsp, minced
Garlic – 1 Tbsp, minced
Tomatoes – 2 medium, chopped
Green Chilli – to taste
Red Chili Powder – 1/2 tsp or to taste
Tandoori Masala – 1 tsp
Coriander Powder – 1/2 tsp
Cumin Powder – 1/2 tsp
Turmeric Powder – 1/4 tsp
Salt – to taste
Cilantro – 15 sprigs, finely chopped
Lime/Lemon Juice – 1 Tbsp or to taste
Method:
1. Heat the Oil on medium flame in a wok-type pan.
2. Once hot, add in the Onions and allow them to get translucent.
3. Once done, add in the Ginger, Garlic and the Green Chillies.
4. Allow it to some more till the Onions get some color on them.
5. Reduce flame and add in the Turmeric Powder, Coriander Powder, Cumin Powder, Red Chili Powder and the Tandoori Masala.
6. Mix well and cook for 30-40 seconds.
7. Add in Tomatoes.
8. Add in the Tuna, which has been drained and squeezed. Open it up with a fork or fingers.
9. Mix and add salt.
10. Cover and cook for 5 min, allow the Tuna to get hot and the Tomatoes to soften up a bit.
11. Stir in between.
12. Add in the Cilantro and Lime/Lemon Juice and mix well.
13. Serve hot with Chapatis, Parathas or Nan.
Tips:
1. This is a great item for stuff in different things, from sandwiches to Parathas.
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11 Responses to “Tuna Fish Subzi”
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August 17th, 2009 at 3:18 pm
I find this recipe very interesting – never thought to make subzi from Tuna!!! Will have to try this one!
[Reply]
August 17th, 2009 at 6:20 pm
very interesting receipe, the ingridients are so simple, never thought of your brilliant idea, wao.
thanks,keep posting your awesome receipes.
rupa
[Reply]
August 17th, 2009 at 6:21 pm
you both are food goddesses, with lots of love.hats off to you
cheers!!
[Reply]
anuja Reply:
August 17th, 2009 at 7:17 pm
Nice name for us, thank you!
[Reply]
August 18th, 2009 at 5:45 pm
Can I ask you the brand for the tandoori masala? I only find the tandoori masala paste in the grocery store which has a very strong flavor.
[Reply]
hetal Reply:
August 18th, 2009 at 7:28 pm
Raja brand makes a pretty good Tandoori Masala.
[Reply]
August 19th, 2009 at 3:26 pm
Hi,
How can I make this recipe with fresh raw tuna? Would I need to add water in this recipe or maybe bake tuna first and then add it to the recipe? I normally avoid canned or packaged food and like to use fresh ingredients.
Thanks!
[Reply]
anuja Reply:
August 19th, 2009 at 11:03 pm
We suggest you sear the Tuna with a little oil (cooked but make sure it does not dry out) and then flake it and use it.
[Reply]
August 19th, 2009 at 4:48 pm
hi hetal & Anuja:
I tried your tuna recipes, it was yummy. Thanks for sharing the recipe. keep posting such interesting recipes.
Thanks!
[Reply]
October 2nd, 2009 at 6:35 pm
Wow!! I made this and it was amazing.
Can I use canned salmon to make this? If possible, can you please respond quickly, as I am planning to make it for a party this weekend.
I have tried the other recipies from your website and all were amazing. I loved the banana bread.
[Reply]
anuja Reply:
October 2nd, 2009 at 7:57 pm
Thanks, Christina!
About the canned Salmon, we have never tried it but don’t see any reason why it won’t work. You may have to adjust the spices a little but other than that, we think it’ll be great.
[Reply]