Did someone say, “Tuna Stuffed Avocado?” YUM!! This recipe in not only packed with protein, but is high in vitamins, nutrients and healthy fats. Two tuna avocado boats make for a great lunch or dinner. One is an excellent healthy snack.
Tuna Stuffed Avocado Boats
Before diving into the recipe, let’s break it down into what makes a tuna avocado boat the perfect healthy option for a balanced diet. The three main ingredients are tuna, avocado, sun dried tomatoes and olives.
Health Benefits of Tuna
I recently found a few tuna brands that come in EVOO (extra virgin olive oil). What I love about this option is that the tuna is so delicious right out of the can. I also prefer wild caught tuna. Albacore tuna is an excellent source of Omega-3’s. These fatty acids help reduce cholesterol to improve heart health. They also help reduce blood pressure, which lowers your risk for heart attack and strokes. Tuna is also rich in antioxidants like manganese, vitamin C, zinc and selenium. All are great immunity boosters.
Note – Since Albacore is a large fish, it can contain higher levels of mercury. Health experts recommend that consuming no more than 6oz of this type of tuna each week. Slipjack, a lighter tuna does not have quite the Omega-3 benefits, but you can eat 12 ounces a week.
Health Benefits of Avocado
Unlike most fruits that are mostly carbohydrates, avocados are high in healthy fats. It’s often referred to as a superfood since it’s high in nutritional value. In an average serving, the avocado is an excellent source of Vitamins K, C, E, B5 and B6. It’s also high in fiber and potassium (more than a banana). Avocados also contain healthy fat, which is monounsaturated fatty acid like the main component of olive oil. Avocados are also high in fiber – 7 grams in a 3.5 ounce serving. Like tuna, avocados also help reduce cholesterol as well.
Health Benefits of Sun Dried Tomatoes
Sun dried tomatoes are another ingredient in this delicious recipe. They contain vitamins K and C and an antioxidant said to lower risk of certain cancers – lycopene. Similar to avocados, a typical serving has more potassium than a banana. They also have lutein to help protect your sight.
Health benefits of Olives
There is not a large quantity of olives in this recipe, but the health benefits are still worth noting. Similar to avocados, olives contain high levels of healthy monounsaturated fats with a number of health benefits, including reduced inflammation and decreased risk of heart disease.
When are avocados in season?
Avocados are really in season all year long. Those from California are in season from February through September. Avocados from Mexico are pretty much year round.
Why I love Tuna Stuffed Avocado Boats
In addition to all the health benefits mentioned above, these are just darned AMAZING in flavor! Seriously, they are a flavor party in my mouth. The combination of healthy fats and protein make them very satisfying and keep me feeling full for hours.
Tuna Stuffed Avocado Boats
Looking for a healthy recipe full of flavor? Look no further than this delicious combination of tuna, sun-dried tomatoes, olives and herbs in avocado halves.
Ingredients
- 2 cans 4.5 ounce tuna
- 2 large ripe avocados
- 1/4 red onion finely diced
- 6 pitted green olives chopped
- 2 tbsp fresh parsley finely chopped
- 8 sun dried tomatoes (packed in oil) drained and chopped
- 2 tbsp fresh lime juice
- Kosher salt
- ground pepper
Instructions
In a medium mixing bowl, empty tuna cans and break apart with fork. Stir in and combine onion, olives, tomatoes, parsley and 1 tbsp lime juice. Season with salt and pepper to your taste.
Halve and pit the avocados. Scoop the tuna mixture into the pitted avocado halves. You may need to remove a small amount of avocado to make more space for the tuna mixture. Drizzle the second tbsp of lime just over top or squeeze a fresh lime slice for a "spritz" effect.
Recipe Notes
While this recipe is ideally served immediately, I found that cling wrap kept the "boats" fresh for a few hours.
Share with us: Have you ever tried tuna stuffed avocados? What else do you stuff your avocados with?
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