When it's hot outside, a quick recipe for a delicious protein lunch is ready in five minutes. Tuna is an excellent source of protein, whether you eat it fresh or canned. So a perfect meal.
100 grams of tuna contains about 26 grams of protein, but also a lot of omega-3 fatty acids, which are important for cardiovascular health.
On hot days, and when you don't feel like cooking, canned tuna is an excellent choice. You can make a spread out of it, add it to a sandwich or a tortilla.
Tortilla with tuna and vegetables
Ingredients
- 1 tortilla
- 1 small can of tuna
- 1 small tomato
- ½ pepper
- ½ avocado
- ½ teaspoon garlic powder
- a little lemon juice
- salt and pepper to taste
- fresh parsley as desired
Directions
- Place the tortilla on a flat surface, then add half of the avocado.
- Mash the avocado with a fork and season it with salt, pepper, garlic powder and a little lemon juice.
- Drain the tuna from the oil or brine and spread it over the avocado.
- Clean and chop the tomatoes and peppers and add them to the tortilla.
- If desired, we can also add some fresh parsley or coriander.
- If you want to increase the protein value of the meal, add cooked canned beans, lentils or chickpeas to the tortilla.
- Roll up a tortilla and enjoy a quick lunch.
