Addictive Broccoli Tuna Recipe

Full disclosure: The inspiration for this delicious one pot wonder didn’t come from my brain alone.

It was a creation I made with my students in our Joyful Cooking live cook-a-long session.

Of course I had an inkling that this Broccoli Tuna Recipe would be good.

But as a group we really made it sing!

Think of all the comfort of a big bowl of risotto with the energy giving gift of a big bowl of veggies.

And it’s just 4 ingredients:

+ frozen broccoli ‘rice’

+ canned tuna

+ extra virgin olive oil

+ fresh basil.

After one bite of this you’ll know why I always have said 4 ingredients in the house. Including basil in a pot over Winter.

Of course if you don’t have fresh basil or you aren’t into canned tuna, I’ve got you covered in the variations below the recipe.

Variations & Substitutions

plan-B (pantry) – just skip the optional fresh basil.

vegetarian – drained canned chickpeas would be awesome here! Also amazing with poached or boiled eggs. OR you could scramble eggs in the pan with the hot broccoli ‘rice’.

different protein – sardines, canned salmon, mussels, frozen prawns, cooked chicken thigh or breast fillets, cooked sausages, cooked frozen or fresh fish fillets, cooked meatballs.

different sauce – I was surprised how good the plain extra virgin olive oil was with this. But you might like to add a squeeze of lemon or lime just for some extra freshness. Hummus or any of those dips you get at the supermarket like eggplant dip or beet deep, make a tahini sauce with equal parts tahini, lemon juice and water or just tahini and water can all be drizzled or dolloped over. Pesto will add more depth of flavour but not necessarily be better.

different vegetables – frozen peas, frozen corn, frozen baby green beans, frozen spinach, frozen kale, frozen cauliflower ‘rice’, frozen broccoli are all great! Feel free to use fresh veg as well if you don’t mind chopping – you might like to steam your fresh veg until tender before proceeding as per the recipe.

more substantial (carb lovers) – serve with pita or wraps or tortillas or toasted sourdough.

more substantial (low carb) – good with a hunk of avocado. And some roast almonds, walnuts or pine nuts or shaved parmesan or a boiled egg or two.

no fresh basil – fresh dill, fresh parsley, freshly ground black pepper, dried chilli flakes, roast nuts, roast seeds, crumbled feta or goats cheese, olives, capers, lemon zest or finely diced preserved lemon.

more fancy / for entertaining – some toasted pine nuts or pistachios always make it feel fancy.

Waste Avoidance Strategy

frozen broccoli ‘rice’ – keep in the freezer.

canned tuna / extra virgin olive oil – keep in the pantry.

basil – make basil oil by packing washed and dried leaves in a clean jar and covering with extra virgin olive oil. Or you can freeze the leaves, they’ll wilt but will still be delicious.

Problem Solving Guide

bland – more salt and freshly ground black pepper! Or add in a flavour bomb.

veg burning – next time remember to stir after the first few minutes. If there’s only a little charring I’d still eat it – it’s your call.

air fryer – place the frozen broccoli rice on a piece of baking paper in the air fryer basket so it doesn’t fall through the holes. Cook for 10 minutes at 200C (400F) or until broccoli is hot. Then transfer to a bowl and top with the tuna, oil and basil.

Can this Addictive Broccoli Tuna Recipe be made ahead of time?

Absolutely! Just cook as per the recipe but keep the basil leaves separately. Either keep at room temperature if it’s only a few hours before serving or refrigerate if longer. Then to serve warm in a pan and top with the basil leaves.

How long does Addictive Broccoli Tuna Recipe last in the fridge?

Leftovers will keep in an airtight container in the refrigerator for at least a week or can be frozen.

Is Addictive Broccoli Tuna Recipe healthy? Is it good for me?

Absolutely! From a nutrition perspective it contains good quality protein and omega-3 fatty acids from the tuna. Then the broccoli is packed with fiber and vitamins and a little bit of protein on its own.

Is Addictive Broccoli Tuna Recipe a good combination?

Yes I LOVE this combo of slightly green broccoli and the meaty canned tuna.

How to cook Addictive Broccoli Tuna Recipe in the air fryer?

Place the frozen broccoli rice on a piece of baking paper in the air fryer basket so it doesn’t fall through the holes. Cook for 10 minutes at 200C (400F) or until broccoli is hot. Then transfer to a bowl and top with the tuna, oil and basil.

What do you eat with Addictive Broccoli Tuna Recipe ?

This is a fantastic meal on it’s own. If you wanted extra substance you could toss in some cooked rice or warm pita bread.

What wine goes with Addictive Broccoli Tuna Recipe

I like a nice big bold Chardonnay with rich fish like salmon but you could go for contrast with a crisp dry Sauvignon blanc, Pinot Gris or Riesling. Lighter reds will work like a Pinot Noir.

What can I add to my Addictive Broccoli Tuna Recipe to make it taste better?

If it’s tasting a little flat my first solution would be sea salt flakes (or any salt) and then if that doesn’t do the trick go for a squeeze of lemon or lime. And if you want more excitement some chilli flakes or freshly ground black pepper can liven things up.