This is a cheap and easy meal that can be made quickly to satisfy a hungry stomach. The mix of fresh ingredients and flavours will make sure you never look at tinned tuna the same way again.
|Typical Values||per 100g||per 397g serving|
|Energy ||131 kcal |
|521 kcal |
of which saturates
|3.5 g |
|13.8 g |
of which sugars
|14.3 g |
|56.7 g |
|Fibre||3 g ||11.9 g |
|Protein||9.2 g ||37 g |
|Salt||0.5 g ||2 g |
Whilst tinned tuna does not count as an oily fish like fresh tuna does, using tinned tuna is a quick and easy way to reach the recommended aim of two portions of fish per week. Consuming the recommended amounts of fish per week is important for your general health and your heart health. When buying tinned tuna, make sure you choose tuna tins that are in spring water or heart healthy oils - eg, sunflower oil, rather than the typical salty brine.
Choosing wholegrain sources of carbohydrates will provide your body with more fibre and can therefore help you to feel fuller for longer. Regular intake of whole grains is recommended for heart health as it mirrors the dietary pattern of a 'heart-healthy Mediterranean diet'.
Feta cheese is a great calcium source and is packed full of flavour meaning lower amounts are often used to get a great taste. In line with the principles of reducing calorie intake (if weight loss is an aim) as well as reducing daily saturated fat intake, feta cheese is naturally lower in calories (143 less calories) and contains 7.7 g less saturated fat per 100 g than a standard cheddar cheese.
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