Tuna Fish Masala is a bold fusion of aromatic traditional Indian curry powder with tender tuna fish. The mild flaky texture of canned tuna absorbs the spice mixture well, while the onion, ginger, and garlic form a fragrant base and the tomatoes add a tanginess to this dish. Canned tuna made with vibrant spices makes it a versatile option that pairs with rice, quinoa, bread, or salad. This masala fish has a satisfying balance of heat, tang, and earthiness that is so simple to prepare, making it an ideal choice for weeknights!
I was raised in the coastal city of Chennai, where fresh seafood was a constant. Canned meat or seafood was never an option, let alone that it was not available there. I had never tasted frozen seafood. Canned tuna became an option for us living in England, where seafood was mostly frozen or canned. I learned to make canned fish in a single pot using Indian spices. This versatile savory masala has so much depth that it can paired with rice, quinoa, bread, or any Indian salad.
Canned tuna is available in most places, making it a nutritious, healthy snack. This recipe takes less than 15 minutes to prepare and cook. You will love this Tuna Masala recipe because:
- Chunk light tuna in water has fewer calories
- Packed with protein and omega-3 fatty acids
- Ideal for picnics and packed school lunches
- Quick and simple
Benefits of tuna fish masala:
Tuna Fish Masala is one of the healthiest meals you can make. One can of tuna is an excellent source of vitamin D, B6, and B12, and has high levels of omega-3 fatty acids, iron, potassium, and iodine. While canned tuna is already cooked, my recipe takes about 10-15 minutes to prepare and is spicy and incredibly flavorful. The Tuna Fish Masala recipe is Indian-inspired and can be made beforehand, refrigerated for 1-2 days, and reheated before serving.
Interesting facts:
- Albacore or white tuna has about 0.32 ppm (parts per million) of mercury.
- Canned light tuna has 0.12 ppm mercury, which makes it the safer option for frequent portions.
The US Food and Drug Administration recommends keeping albacore (white) tuna consumption to under 4 ounces per week and skipjack (light) tuna to under 12 ounces per week, with lower consumption levels for children or women who may become pregnant.
Frequently Asked Questions:
- Can I use fresh tuna for this recipe?
Canned tuna is more convenient as it is already cooked, thus making it a quick dish. If using fresh tuna, cook the bite-sized fish pieces for 4-5 minutes, add the spices, and cook for 3-4 minutes.
2. How can I make this dish spicier?
You can adjust the spiciness by increasing the amount of curry powder or adding chili powder or green chilis.
3. What other veggies can I add to the Tuna Fish Masala?
Add chopped carrots, peppers, potato, and cooked or frozen peas to make it more balanced and nutritious.
If you’ve tried this recipe or have questions, I would love to hear from you. Please feel free to share (below) your thoughts, comments, or any questions that you might have. And if you like my recipes, you could subscribe to my mailing list for the latest recipes that will be delivered to your inbox. From my pen to your table, Bon Appetit!
Ingredients:
- Fish: canned tuna in water
- Aromatics: ginger and garlic paste, onion; or use minced ginger and garlic
- Veggies: tomato; optionally add carrots, potato, and peas
- Spices: store-bought curry powder; or use cumin, chili powder, garam masala, and coriander powder
- Oil: olive oil; or substitute with peanut or avocado oil
Here are the step-by-step instructions on how to make this dish. Please refer to the recipe card below for the measurements.
How to make Tuna Masala:
- Heat the olive oil in a Dutch oven or pan. Add the onions, and sauté for a minute. Add the tomato and sauté for 2 minutes.
2. Add the drained tuna chunks, mix in the spices, salt, and a quarter cup of water. Cook on medium heat for 4-5 minutes or until the water is evaporated. Garnish with cilantro.
3. Serve the Tuna Fish Masala with rice, quinoa, or naan, or as a sandwich with wholegrain bread!
Tips:
- Cook on low to medium heat and turn it off once the water has evaporated. Overcooking the tuna will dry it out.
- If you want a gravy-like consistency, add another tomato and some broth.
- If using fresh tuna, cut it into bite-size pieces and marinate it with the spices. It will take 4-5 more minutes to cook.
Serving suggestions:
You can serve this Tuna Fish Masala with rice, quinoa, chapati, paratha, naan, or salad. Garnish it with chopped mint, cilantro, or fenugreek leaves. You can also sandwich it with whole-grain bread or put it on crackers for a satisfying protein-rich snack.
Storage:
This dish can be refrigerated for 1-2 days in airtight containers or frozen in freezer-safe boxes for three months.
Other fish recipes that you might like:
Tuna Fish Masala
Equipment
- Stovetop
Ingredients
- 1 tbsp olive oil extra virgin
- 1 onion chopped
- 1 tomato chopped
- 8 oz light chunky tuna canned
- 1½ tbsp ginger-garlic paste
- 1 tsp curry powder
- ½ tsp cumin powder optional
- ¾ tsp salt
- 4 sprigs cilantro garnish
Instructions
- Prepare the ingredients. Drain the cans and keep the tuna aside.
- Heat the olive oil in a Dutch oven or pan. Add the onions, and sauté for a minute. Add the tomato and sauté for 2 minutes.
- Add the drained tuna chunks, mix in the spices, salt, and a quarter cup of water. Cook on medium heat for 4-5 minutes or until the water is evaporated. Garnish with cilantro.
- Serve the Tuna Fish Masala with rice, quinoa, or naan, or as a sandwich with wholegrain bread!
Notes
- Enjoy this simple dish with rice, quinoa, paratha, naan, or salad. You can also sandwich it with wholegrain bread.
Nutrition
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