Light & Healthy

1. 15 cloves garlic, unpeeled
2. 2 large white onions, quartered
3. 2 medium carrots, sliced
4. 3 large red bell pepper, cut into chunks
5. 3 medium eggplants, cubed
6. 10 medium red tomatoes, halved
7. 1 teaspoon paprika powder
8. ¼ cup olive oil, divided
9. Salt and pepper to taste

1. ½ cup olive oil
2. 3 tablespoons capers
3. 1 tablespoon tomato paste
4. 2 185g Gold Seas Tuna Chunks in Lemon and Pepper
5. ¼ cup chopped basil leaves
6. 2 teaspoons fish sauce
7. Salt and pepper to taste
8. 500 grams spaghetti noodles, cooked

1. To make the roasted vegetables, combine ingredients and spread in a large roasting pan. Roast in the oven at 425°F for 1 hour, stirring occasionally, until browned. Peel the garlic.
2. To make the sauce, heat olive oil in a pan over medium heat. Sauté capers and tomato paste for 2 minutes.
3. Add roasted vegetables, Gold Seas Tuna Chunks in Lemon and Pepper, and basil leaves. Cook for 3 minutes until just heated through. Season with fish sauce, salt, and pepper.
4. Toss in spaghetti noodles. Serve immediately.

1. 2 185g Gold Seas Tuna Chunks in Lemon and Pepper, drained
2. 1 medium red onion, diced
3. ½ cup diced celery
4. ½ cup diced red bell pepper
5. 1 cup drained pineapple tidbits
6. ¼ cup mayonnaise
7. ¼ cup sour cream
8. ¼ cup chopped walnuts
9. 1 tablespoon chopped cilantro
10. 2 medium ripe papayas, halved, seeds removed, and chilled

1. Combine all ingredients in a bowl except papayas.
2. Refrigerate for at least 2 hours.
3. Divide and scoop mixture among papaya halves and serve.

1. 4 cups cooked brown rice
2. 1 ½ cups red cherry tomatoes, halved
3. 1 large red bell pepper, julienned
4. 1 large yellow bell pepper, julienned
5. 1 large carrot, julienned
6. 1 large cucumber, sliced
7. 1 medium lettuce, chopped
8. 2 185g Gold Seas Tuna Chunks in Mild Indian Curry
9. ½ cup chopped cilantro leaves
10. ½ cup toasted cashew nuts

1. 2 large ripe mangoes, cubed
2. 2 tablespoons lemon juice
3. 1 teaspoon grated lemon zest
4. 2 tablespoons honey
5. ½ cup olive oil
6. Salt to taste

1. Prepare the mango sauce. Combine all ingredients in a blender and process until smooth and creamy. Refrigerate until ready to use.
2. Divide and arrange tuna vegetable bowl ingredients among 5 individual bowls.
3. Top each bowl generously with mango sauce. Serve immediately.

Golden Tip: When cilantro is unavailable, try fresh basil or mint leaves.

Ingredients:

1. 2 185g Gold Seas Tuna Chunks in Lemon and Pepper, drained
2. 1 small carrot, grated and liquid squeezed out
3. 1 small zucchini, grated and liquid squeezed out
4. 1 medium sweet potato, boiled and mashed
5. 2 teaspoons garlic powder
6. ¼ teaspoon iodized salt
7. ½ cup fine bread crumbs
8. 1 large egg
9. 2 cups oil, for frying

Procedure:

1. Mix all ingredients together except oil. Refrigerate for 1 hour.
2. Form mixture into 1-inch balls.
3. Deep-fry in hot oil until golden brown.
4. Serve with mayonnaise on the side.

Golden Tip: Squeezed out all moisture from zucchini to prevent the tuna veggie pops from being soggy.

1. 1 185g can Gold Seas Yellowfin Tuna Chunks in Springwater
2. 1 green mango (julienned)
3. 5 pcs thai basil leaves (chopped finely)
4. 4 cups red cabbage (shredded)
5. ½ cup carrots (shredded)

1. 2 tbsp fish sauce
2. 2 tbsp lime juice
3. ½ tbsp. brown sugar
4. 1 pc red chili

1. ¼ cup peanuts (crushed)

Ingredients: 1 pack tortilla wrap
1 185g can Gold Seas Yellowfin Tuna Chunks in Olive Oil
2 pcs small tomatoes (diced)
1 pc red onion (diced)
1 pc green bell pepper (diced)
2 tbsp light mayonnaise
2 cups mozzarella
Salt
Pepper

Procedure:1. In a bowl, combine the tuna, tomatoes, onion, bell pepper, mayonnaise, and mozzarella.
2. Add salt and pepper to taste.
3. Spread the tuna mixture on the tortilla wrap. Fold in half.
4. In a non-stick skillet, cook the quesadilla until lightly brown on both sides and the cheese has melted.

GOLDEN TIP: Bake these quesadillas for 10-15 minutes at 175 degrees Celsius instead. You can use the bake time to clean up instead.

Yield: 2
Prep Time: 15 mins
Cooking Time: 15 mins

Ingredients:For the dressing:
1/4 cup balsamic vinegar
1 tbsp mustard
2-3 tbsp honey
salt to taste
pepper to taste
1 pc shallot, finely chopped
1 cup olive oil
For the Salad:
1 pack assorted salad greens mix
1-185g can Gold Seas Yellowfin Tuna Chunks in Springwater, drained
2 pc hard boiled eggs, cut into slices
2 pc ripe tomatoes, cut into wedges
1/2 cup black olives, sliced

Procedure:To make the dressing, combine all ingredients except olive oil in a bowl. Whisk vigorously while slowly drizzling the olive oil to the mixture. Place the dressing in a container then place in the ref to chill.
In a salad bowl, simply combine all salad ingredients together and chill in the ref for 15-30 minutes before serving. You have the option to drizzle the dressing onto the salad or serve the dressing on the side.
Serve Cold.

Serves 2-3

Ingredients:1-185 gram can Gold Seas Yellowfin Tuna Chunks in Springwater, drain
1/2 pc of red onion, finely chopped
Pinch ofsalt
Pinch of pepper
Pinch of sugar
1 pc egg, beaten
8-10 pcs spring roll or Iumpia wrapper
Oil for deep-frying

For the dipping sauce:
1/4 cup fish sauce (patis)
1 tbsp calamansi or lime juice
1/3 cup water
1/4 cup brown sugar
1 tsp cilantro leaves, finely chopped

Procedure:In a bowl, combine the tuna, red onion, egg, and seasonings. Mix well.
Layer a sheet of spring roll wrapper onto a clean chopping board and scoop about a tablespoon worth of tuna filling onto the wrapper. Roll the wrapper and seal the sides and ends with water. Repeat these steps until all the filling and wrapper has been used. Freeze spring rolls for 30 minutes to an hour inside the freezer to set.
For the dipping sauce, simply combine all the ingredients and mix well until the brown sugar has completely dissolved.
Heat the oil for frying.
Deep-fry spring rolls until golden brown and crispy. Serve with the dipping sauce.

Makes 8-10 piecesServes 2-3

Ingredients:4 pcs taco shell cups
2 – 185g can Gold Seas Yellowfin Tuna Chunks in Springwater, drained
1 cup iceberg lettuce, shredded
1 cup cheddar cheese, grated
1 cup store bought tomato salsa

Procedure:To assemble, place the taco shell cups in a chopping board.
Divide equally into the taco cups the tuna chunks, lettuce, cheese, and salsa.
Serve immediately once taco has been assembled.

Serves 4

Ingredients:1 tbsp olive oil
2 tbsp butter
2 cloves garlic, minced
1/2 pc white onion, finely chopped
1/2 cup fresh shiitake mushroom, finely chopped
1 – 185g can Gold Seas Tuna Chunks in Lemon and Pepper, drained
1/4 cup all purpose cream
1 tsp parsley, finely chopped
salt to taste
white pepper to taste
1 pc small baguette, sliced diagonally

Procedure:In a pan over medium heat, add in the olive oil and butter. Saute the garlic and onions until fragrant.
Add in the mushrooms and cook until softened. Add in the tuna chunks and mix well.
Add in the cream, parsley, salt and pepper and mix well.
To assemble, place filling onto baguette slices and.serve as appetizers.

Serves 2-3