Looking for easy tuna and broccoli recipes? This Addictive Broccoli Tuna is my favorite. It’s a one pot wonder made with just 4 ingredients in 15 minutes. Think of all the comfort of a big bowl of risotto, with the energy-giving gift of a big bowl of veggies. Plus I’ve included more of my favorite ways to combine tuna and broccoli below.
Full disclosure: the inspiration for this delicious dish didn’t come from my brain alone. It was a creation I made with my students in one of our live cook-along sessions. Of course I had an inkling that this broccoli tuna recipe would be good. But as a group we really made it sing!
And it’s just 4 ingredients:
- frozen broccoli ‘rice’
- canned tuna
- extra virgin olive oil
- fresh basil
After one bite you’ll know why I always have these 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.
Do Broccoli and Tuna Go Well Together?
Yes! I LOVE this combo. The fresh, slightly grassy flavor of the broccoli is perfect with meaty, savory canned tuna. And together they make a balanced meal: protein and omega-3s from the tuna, plus fiber and vitamins from the broccoli. Even the kiddos tend to like it.
How to Make Broccoli Tuna
Cook the frozen broccoli rice in a covered pan for a couple of minutes, then uncover and keep cooking until hot. Add the drained tuna with a pinch of salt and warm through. Tip into a bowl, drizzle with olive oil and top with basil. That’s it! Full recipe below.
Addictive Broccoli Tuna
Ingredients
- 9 oz frozen broccoli rice (or regular frozen broccoli) 250g
- 1 medium can tuna or other cooked protein
- 2 tablespoons extra virgin olive oil
- small handful fresh basil leaves optional
Instructions
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Heat a medium saucepan over high heat. Add the frozen broccoli rice.
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Cover and cook for 2 minutes. Remove the lid, stir and keep cooking uncovered until the broccoli is hot.
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Drain the tuna and add to the pot with a pinch of salt to warm through.
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Tip the hot tuna and broccoli into a bowl. Drizzle with the oil and sprinkle over the basil leaves (if using).
Recipe Video
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 shrimp, cooked chicken, cooked sausages, cooked fish fillets or cooked meatballs.
different sauce – I was surprised how good plain extra virgin olive oil was with this. But you might like to add a squeeze of lemon or lime for some extra freshness. Hummus, eggplant dip or beet dip can be dolloped over. Or make a tahini sauce with equal parts tahini, lemon juice and water. Pesto will add more depth of flavor but isn’t necessarily better.
different vegetables – frozen peas, frozen corn, frozen baby green beans, frozen spinach, frozen kale, frozen cauliflower ‘rice’ or regular frozen broccoli are all great! Fresh broccoli florets, carrots or other veggies work too – steam them until tender before proceeding as per the recipe.
more substantial (carb lovers) – serve with pita or wraps, pasta, tortillas or toasted sourdough.
more substantial (low carb) – good with a hunk of avocado, toasted almonds, walnuts or pine nuts, shaved Parmesan or a boiled egg or two.
no fresh basil – fresh dill, parsley or another fresh herb, freshly ground black pepper, red pepper flakes, toasted nuts or seeds, crumbled feta or goat cheese, olives, capers, lemon zest or finely diced preserved lemon.
more fancy / for entertaining – toasted pine nuts or pistachios always make it feel like a fancier dish.
More 5-Ingredient Easy Tuna and Broccoli Recipes
- Tuna and broccoli pasta – cook pasta, adding broccoli florets to the pot for the last 3 minutes. Drain and toss with canned tuna, olive oil, lemon zest, red pepper flakes and Parmesan.
- Tuna and broccoli casserole (bake) – my Cheesy Tuna & Broccoli Bake is pure comfort food.
- Broccoli with creamy tuna sauce – try my Beautiful Broccoli with Creamy Tuna Sauce, inspired by the Italian vitello tonnato.
- Tuna fried rice – add broccoli to my 5-Ingredient Tuna Fried Rice.
- Tuna and broccoli salad – toss blanched broccoli florets with tuna, red onions, capers and a lemony dressing.
- Tuna curry – add broccoli to my Quick Tuna Curry Bowls.
What Can I Add to Canned Tuna to Make It Taste Better?
My first solution is always salt and pepper, then a squeeze of lemon or lime. After that, try good extra virgin olive oil, fresh herbs, capers, red onions, chili flakes or a little Dijon mustard. These are also great things to mix into tuna instead of mayonnaise.
What Vegetables Go Best with Tuna?
Broccoli, of course! But tuna is also delicious with peas, green beans, spinach, tomatoes, cucumber, red onions, bell peppers, carrots, celery and avocado.
Is It Safe to Eat Canned Tuna Every Day?
Tuna is a great source of protein and omega-3s, but it does contain some mercury. Most health authorities recommend 2-3 servings a week of light or skipjack tuna, and less of albacore (white) tuna. If you’re pregnant, check the guidelines for your country. On other days, swap in canned salmon or sardines.
Problem Solving Guide
bland – more salt and freshly ground black pepper. Add some garlic or onion to the pan and soften before adding the broccoli rice. Or add in a flavor 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.
watery – keep cooking uncovered until the liquid evaporates, or drain on paper towels.
Can I Make It in the Air Fryer?
Yes! Place the frozen broccoli rice on a piece of parchment paper in the air fryer basket so it doesn’t fall through the holes. Cook for 10 minutes at 400°F (200°C) or until the broccoli is hot. Then transfer to a bowl and top with the tuna, oil and basil.
Can It Be Made Ahead?
Absolutely! Just cook as per the recipe but keep the basil leaves separate. Leftovers will keep in an airtight container in the fridge for 3-4 days. To serve, warm in a pan and top with the basil leaves.
What Do You Serve with Broccoli Tuna?
It’s a fantastic meal on its own. If you want extra substance, toss in some cooked rice or serve with warm pita bread.
What Wine Goes with It?
A crisp dry Sauvignon Blanc, Pinot Gris or Riesling. Or a lighter red like Pinot Noir.
More 5-Ingredient Recipes Like This
- The World’s Easiest Creamy Pasta with Tuna & Spinach
- Seared Tuna and Cherry Tomatoes
- Quick Tuna Ragu
- Easy Oven Salmon and Broccoli
- Chicken & Broccoli Stir Fry
- Cauli Rice Not-Paella
In your corner,
Jules from Stonesoup xx
(Your favourite Australian Food Scientist)
See my bio