Description: A quick, easy, and incredibly healthy recipe combining creamy avocados with a flavorful tuna filling. This dish is perfect for a light lunch, a satisfying snack, or even a simple dinner. It’s packed with protein, healthy fats, and essential nutrients, making it a guilt-free and delicious option.
Ingredients:
- 2 ripe avocados, halved and pitted
- 1 can (5 oz) tuna in water, drained
- 1/4 cup plain Greek yogurt
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- Salt and pepper, to taste
- 1 tablespoon chopped fresh parsley (optional)
- 1 tablespoon capers (optional, for garnish)
Preparation:
Step 1: Prepare the Tuna Filling: In a medium-sized bowl, carefully drain the can of tuna, ensuring as much water as possible is removed. Excess water can make the filling soggy. Flake the tuna with a fork to break it into smaller pieces, making it easier to mix with the other ingredients.
Step 2: Combine Filling Ingredients: Add the Greek yogurt, Dijon mustard, lemon juice, garlic powder, and onion powder to the bowl with the flaked tuna. The Greek yogurt adds a creamy texture and a protein boost, while the Dijon mustard provides a tangy kick. The lemon juice brightens the flavor and helps to balance the richness of the avocado. The garlic and onion powders add a subtle savory depth to the filling.
Step 3: Season the Filling: Season the mixture with salt and pepper to taste. Start with a small amount of salt and pepper, then taste and adjust as needed. Keep in mind that the tuna might already contain some salt, so be mindful of over-seasoning.
Step 4: Mix Thoroughly: Gently mix all the ingredients together until the tuna is evenly coated and the mixture is smooth and creamy. Be careful not to overmix, as this can make the tuna filling mushy.
Step 5: Prepare the Avocados: Slice the avocados in half lengthwise and remove the pits. If the hole left by the pit is too small to hold the filling, carefully scoop out a small amount of the avocado flesh to create more space. You can use a spoon to gently scoop out the flesh, being careful not to damage the avocado skin. Save the scooped-out avocado flesh for another use, such as guacamole or smoothies.
Step 6: Stuff the Avocados: Spoon the tuna mixture evenly into the hollowed-out centers of each avocado half. Be generous with the filling, but avoid overfilling, as the filling may spill out when serving.
Step 7: Garnish and Serve: Sprinkle the stuffed avocados with chopped fresh parsley and top with capers, if desired. The parsley adds a fresh, herbaceous flavor, while the capers provide a briny, salty bite that complements the tuna and avocado.
Why You Will Love This Recipe:
This recipe is a winner for several reasons:
- Health and Nutrition: It’s packed with protein from the tuna and Greek yogurt, healthy fats from the avocado, and essential nutrients. It’s a great way to get a balanced and nutritious meal or snack.
- Ease and Speed: The recipe requires minimal cooking and preparation time, making it perfect for busy weeknights or quick lunches.
- Flavor and Texture: The combination of creamy avocado, tangy Dijon mustard, bright lemon juice, and savory tuna creates a delightful explosion of flavors and textures.
- Versatility: You can easily customize the recipe to your liking by adding different herbs, spices, or vegetables to the tuna filling.
- Low-Carb and Keto-Friendly: This recipe is naturally low in carbohydrates and high in healthy fats, making it suitable for those following a low-carb or ketogenic diet.
- Perfect for Meal Prep: The tuna filling can be made ahead of time and stored in the refrigerator for up to 2 days. Simply stuff the avocados just before serving to prevent them from browning.
Serving Suggestions:
- Serve as a light lunch with a side salad.
- Enjoy as a satisfying snack between meals.
- Serve as an appetizer at a party or gathering.
- Pair with whole-grain crackers or toasted bread for a more substantial meal.
- Add a dollop of hot sauce or a sprinkle of red pepper flakes for a spicy kick.
- Serve on a bed of lettuce for a refreshing and visually appealing presentation.
Tips:
- Choose Ripe Avocados: Look for avocados that are slightly soft to the touch but not mushy. The skin should be dark green to black in color. If the avocado is too hard, it will be difficult to scoop out the flesh.
- Prevent Avocado Browning: To prevent the avocado from browning, brush the cut surfaces with lemon juice or lime juice. You can also wrap the avocado halves tightly in plastic wrap and store them in the refrigerator.
- Customize the Filling: Feel free to add your favorite ingredients to the tuna filling, such as chopped celery, red onion, sweet pickle relish, or hot sauce.
- Use High-Quality Tuna: Choose tuna that is packed in water rather than oil for a healthier option. Look for tuna that is sustainably sourced and responsibly caught.
- Add a Crunch: For added texture, sprinkle the stuffed avocados with chopped walnuts, almonds, or sunflower seeds.
- Spice it Up: Add a dash of your favorite hot sauce, sriracha, or a pinch of cayenne pepper to the tuna filling for a spicy kick.
- Make it Vegetarian: Substitute the tuna with mashed chickpeas or white beans for a vegetarian alternative.
- Lemon Zest: Add a little bit of lemon zest to the tuna filling for more bright and fresh flavors.
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Nutritional Information:
- Values are approximate and may vary based on specific ingredients and serving sizes.
- Based on one serving (1 avocado half stuffed with tuna mixture).
- Calories: Approximately 250-300
- Protein: 15-20 grams
- Fat: 20-25 grams (mostly healthy fats)
- Carbohydrates: 5-7 grams
- Sodium: 200-300 mg
Conclusion:
Protein-Packed Tuna Stuffed Avocados are a delightful and nutritious dish that is quick, easy, and versatile. The combination of creamy avocado, tangy tuna filling, and optional garnishes creates a satisfying and flavorful experience. Whether you’re looking for a light lunch, a healthy snack, or a simple dinner, this recipe is sure to please. Enjoy!
Questions and Answers about Protein-Packed Tuna Stuffed Avocados:
- Can I make this recipe ahead of time?
- Yes, you can prepare the tuna filling up to 2 days in advance and store it in an airtight container in the refrigerator. However, it’s best to stuff the avocados just before serving to prevent them from browning and becoming mushy.
- I don’t have Greek yogurt. Can I substitute it with something else?
- Absolutely! You can substitute Greek yogurt with mayonnaise, sour cream, or plain yogurt. Keep in mind that the taste and texture of the filling may vary slightly depending on the substitution you use. If using mayonnaise, use it sparingly as it’s higher in fat than Greek yogurt.
- I’m allergic to fish. What can I use instead of tuna?
- If you’re allergic to fish or prefer a vegetarian option, you can easily substitute the tuna with mashed chickpeas, white beans, or even shredded chicken. Simply prepare the filling using the same ingredients and instructions, but replace the tuna with your preferred protein source.
- How do I prevent the avocado from turning brown after cutting it?
- To prevent avocado from browning, brush the cut surfaces with lemon juice or lime juice. The citric acid in the juice helps to slow down the oxidation process that causes browning. You can also wrap the avocado halves tightly in plastic wrap and store them in the refrigerator.
- Can I freeze the tuna-stuffed avocados?
- Unfortunately, freezing tuna-stuffed avocados is not recommended. Avocados tend to become mushy and watery when thawed, and the tuna filling may also lose its texture and flavor. It’s best to prepare and enjoy this dish fresh for the best quality.
