Smart staples: 1 can, 3 ways

A can of tuna is a great standby for whizzing up a speedy and nutritious meal on a budget.

Choose tuna in spring water or chunks in olive oil. For a flavour punch, try tuna with lemon and black pepper or spice it up with chilli and tomato.

Warming kumara mash

(Pictured) Take a can of tuna and mix in some cooked, mashed kumara. Add corn kernels, diced capsicum, chopped basil and a little sundried tomato pesto. Serve with a little grated parmesan. Done!

Tuna rice pot

Take a can of tuna in oil or water and stir into a small pot of cooked chia and rice. Add some chopped tomato, sundried tomatoes and cucumber. Sprinkle with ground coriander or fresh chopped coriander leaves and a few tablespoons of salad dressing for a warm rice salad. Add some chopped almonds or walnuts, if you like.

Tasty hummus spread

Blitz a small can of tuna in spring water with half a can of white beans or chickpeas, one tablespoon of tahini and olive oil with a squeeze of lemon. Sprinkle with lemon zest, parsley or chives and season with black pepper. Serve with toasted pita and a handful of rocket. Yummy!

Nutrition information

Canned tuna is a good source of essential long-chain omega-3 fats, despite having less than salmon. We like products that state the omega-3 content and show the amount of DHA and EPA, the important long-chain omega-3s from fish, so we can compare products. Watch the sodium! Aim for less than 400mg per 100g, but less is better.