Zucchini and tuna recipe

Zucchini and tuna recipe I cooked this spring. This spring I only sowed a single root of zucchini. What to say! I do not think of any variants to eat, just to eat. Some of my experiments have been very successful and delicious, so I decided to share them with you.

What you see in your picture has no name, just do not know how to call it. I do not like the word “constipation”, it’s not a souffle, it’s not cake, it’s not hot.

As my friend Tony says, “I did something.” I and I like her. Eating so much liked I was doing it for two consecutive days.

I hope you decide to try it. And if you have ideas for recipes with zucchini, please help. As it is, we will be picking up until November.

Zucchini and tuna recipe

Zucchini and tuna

Zucchini (Cucurbita pepo) is a summer squash which is usually harvested when it's still immature, thus ensuring a more tender rind. It's a versatile vegetable that can be grilled, steamed, sautéed, spiralized into "noodles," or even used in baking, due to its relatively neutral flavor which can blend well with various dishes and accommodate different spices and seasonings.
Tuna, on the other hand, refers to several species of ocean-dwelling fish from the family Scombridae, and it is a significant source of seafood consumed globally. It's lauded for its high protein content, omega-3 fatty acids, and vitamins such as D and B12. Tuna can be found in different forms at the market, including fresh, frozen, or canned, and can be prepared through a variety of cooking methods, including grilling, baking, or raw in sushi and sashimi.
Combining zucchini and tuna can yield a dish that's not only high in nutrients, including proteins and beneficial fats but also versatile with respect to culinary uses. From a nutritional standpoint, the dish would benefit from the high vitamin and mineral content of both ingredients, making it a balanced meal option. In the culinary context, the mild taste of zucchini complements the rich flavor profile of tuna, whether the latter is enjoyed fresh or canned.
Cook Time 30 minutes
Total Time 30 minutes
Servings 5 people
Calories 425 kcal


  • 1 grated zucchini about 300g
  • 1 sprig of chopped green onion
  • 1 cloves of crushed garlic
  • 1 tsp. optional spices thyme, marjoram, marjoram
  • 1 egg
  • 1 canned tuna in oil
  • 80 g cubes diced cheese
  • salt and pepper to taste
  • 100 g of flour
  • 1/2 teaspoon baculber


  • Cover the bottom and the walls of the tray (or cake form) with baking paper. With a brush or a piece of napkin, smear it with a few drops of oil. Heat the oven to 180 degrees Celsius.
  • In a bowl, mix the zucchini, onion, garlic, spices and egg together. Stir and add the fish without draining it out of the oil.
  • Put half of the yellow cheese and stir carefully to prevent the fish from becoming mash. It is good to keep whole pieces of it.
  • Sprinkle and sprinkle with pepper.
  • Finally, add the flour mixed with the baking powder. Agitate again and pour the mixture into the mold. Place the remaining cubes of cheese on top. Bake to redness for about 25-30 minutes. Cool and serve with fresh salad. That is all. Enjoy!


Cooking Tips about Zucchini and tuna

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Cooking Tip 1: Sautéed Zucchini and Tuna For a quick and nutritious meal, try sautéing sliced zucchini in olive oil with garlic until tender yet slightly crisp. Then add canned tuna (preferably in olive oil for added flavor), some lemon zest, and a dash of chili flakes for a bit of heat. This dish can be served over a bed of whole-grain pasta or quinoa to make a complete meal rich in both protein and fiber.

Cooking Tip 2: Zucchini Tuna Patties Combine grated zucchini with canned tuna, an egg, bread crumbs, finely chopped onion, and your choice of herbs such as dill or parsley for a fresh touch. Form the mixture into patties and pan-fry them until golden brown on each side. These patties make for a satisfying meal or can be served as an appetizer with a yogurt-based dip.

Cooking Tip 3: Baked Zucchini Tuna Boats Hollow out zucchini halves and fill them with a mixture of flaked tuna, diced tomatoes, chopped olives, a sprinkle of cheese, and Italian seasoning. Bake in the oven until the zucchini is tender and the filling is bubbly. This creates a dish reminiscent of stuffed peppers but with the unique, slightly-sweet profile of zucchini.

Cooking Tip 4: Tuna Zucchini Salad For a light, refreshing option, create a salad by combining raw spiralized zucchini (zoodles) with chunks of fresh, seared tuna (or canned), capers, sliced red onion, and a vinaigrette dressing made with lemon juice and olive oil. This salad is high in protein, low in carbs, and packed with flavors.

Serving suggestions

Stuffed Zucchini Boats - Easy + healthy meal recipe

  • Zucchini Tuna Boats: A fun and healthy appetizer or light meal can be made by halving zucchinis lengthwise and hollowing them out to create ‘boats’. They can be filled with a mixture of flaked tuna, mayonnaise, diced onion, herbs, and spices, and then baked until tender.
  • Tuna-Stuffed Zucchini Flowers: Zucchini flowers are a delicate treat that can be stuffed with a mixture of tuna, ricotta cheese, lemon zest, and fresh herbs before being lightly battered and fried or baked.
  • Cold Zucchini Noodle Salad with Tuna: Spiralized zucchini can be used in place of pasta for a refreshing cold salad. Toss with flaked tuna, cherry tomatoes, olives, and a light lemon vinaigrette to enjoy as a summer dish.
  • Zucchini and Tuna Patties: Combine grated zucchini, flaked tuna, breadcrumbs, beaten egg, and seasoning to make patties. Fry or bake these until crispy and golden brown and serve with a side salad or a yogurt-based sauce.
  • Zucchini and Tuna Stir-Fry: Sauté sliced zucchini and onions, adding canned tuna and soy sauce or teriyaki sauce for an Asian twist. Serve over rice or mixed with cooked noodles.
  • Tuna and Zucchini Casserole: Make a comforting casserole by layering slices of zucchini with flaked tuna, cheese sauce, and pasta, topped with a breadcrumb crust.
  • Italian Zucchini and Tuna Salad: Thinly slice zucchini and combine with white beans, flaked tuna, onion, parsley, and a lemon-olive oil dressing for a light, Italian-inspired salad.
  • Zucchini Noodles with Tuna Tomato Sauce: Prepare a hearty tomato sauce with chunks of tuna and capers. Toss the sauce over hot zucchini noodles for a low-carb version of the classic pasta and sauce dish.

Top 5 FAQs about zucchini and tuna

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  • What are the health benefits of eating zucchini and tuna together? Zucchini is a low-calorie vegetable that is high in fiber and contains significant levels of vitamin C, potassium, and other antioxidants. Tuna, especially when it’s fresh and not heavily processed, is an excellent source of lean protein and contains omega-3 fatty acids, which are essential for heart health. Consuming both together can create a balanced meal that supports digestive health, aids in muscle repair and growth, and promotes cardiovascular well-being.
  • Can you suggest a simple recipe that combines zucchini and tuna? A simple and popular recipe would be a tuna and zucchini salad. This can be prepared by grating zucchini, and mixing it with flaked canned tuna (in olive oil or water), adding lemon juice, chopped herbs (like parsley or dill), a drizzle of olive oil, salt, and pepper to taste. For a more substantial meal, zucchini can be hollowed out and stuffed with a mixture of tuna, bread crumbs, cheese, and herbs before baking.
  • What precautions should one take when preparing zucchini and tuna? For zucchini, it’s important to ensure that they are fresh and without any soft spots which may indicate spoilage. Wash them thoroughly as they can have dirt and pesticides on their skin. With tuna, one should be aware of the mercury content, especially in larger species. Pregnant women and young children should limit their consumption of certain types of tuna due to this reason. Also, sourcing sustainably-caught tuna is a consideration for environmental impact.
  • How can one preserve the nutritional value of zucchini and tuna when cooking? To preserve the nutritional value of zucchini, it’s best to cook it with methods like steaming, grilling, or sautéing rather than boiling, as water-soluble nutrients can leach out. Overcooking can also diminish its nutrients and texture. For tuna, overcooking can lead to dryness and loss of valuable omega-3 fatty acids. It’s ideal to cook tuna just until it reaches the desired doneness, often leaving the center slightly pink for fresh varieties.
  • Are zucchini and tuna compatible for a variety of diets? Yes, zucchini and tuna both fit into various dietary frameworks. Zucchini is appropriate for vegetarian, vegan, low-calorie, keto, and gluten-free diets. Tuna, being a protein-rich fish, is suitable for paleo, keto, and Mediterranean diets, though it’s not vegetarian or vegan. Both are generally compatible with a clean eating approach. It’s always important to consider individual dietary restrictions and preferences.

In conclusion, both zucchini and tuna offer distinct nutritional benefits and culinary versatility. They can complement each other in dishes, combining the freshness and crunch of zucchini with the rich, meaty texture of tuna, though considerations regarding the source and quantity of tuna consumed should be observed for health and environmental implications.

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