A quick and easy meal that is bursting with fresh veggies and herbs!
Are you a fish lover? I could eat fish any day of the week. It is just so delicious and such a great way to switch up your protein sources.
Fish is generally low in calories and works great in Trim Healthy Mama E or fuel pull meals. Of course you can also add all the fats and make it a lucious S! Fried pickeral fillets with a homemade tartar sauce is my favorite S way to have fish!
Another thing I love about fish is how fast it cooks. Even if it is frozen, you can thaw it out pretty quickly under running water. If you are lucky enough to own an air fryer, you can cook it in there without even having to thaw! You are literally 10 – 15 minutes away from a delicious piece of fish with an air fryer. I love salmon fillets done in it!
But today we are talking about the fastest fish of all, canned fish! Think canned tuna can’t be gourmet? Think again! And my motto is that delicious should also be simple! The simplest recipes can easily be the tastiest ones because they honor the flavors of fresh produce and herbs. Add in proper seasoning and you’ve got yourself one quick, delicious meal!
How I came up with this recipe
My favorite thing to do in the kitchen is simply open the fridge, see what is in there that needs to be used up, and come up with a delicious way to put sometimes seemingly unrelated ingredients into a seamless dish!
This hash came from one of those moments. Fresh garden veggies, bunches of aromatic herbs and canned fish in the cupboard that I threw in for protein. It ended up tasting amazing so I scribbled down what I had done in my little brown notebook I reserve for my food creations. This was long before I started a blog!
The other day I was going through that book and saw this recipe! I knew it would be perfect for this time of year with all the garden produce available. So I remade it and added in a few extra ingredients.
What herbs should I use?
I love to throw rules out the window when I’m cooking. So I’m not going to tell you exactly what herbs to use. What if I told you to use half a cup of basil and half a cup of parsley but you only had dill and oregano?
My only recommendation is to use a packed cup of fresh chopped herbs, but the type and how much of each is up to you! You really can’t go wrong. This is a hash, after all.
My favorites to use for this particular recipe are basil, parsley and dill. I will also throw in a bit of fresh oregano if I’m in the mood. The dill I definitely consider most important so do try to include that if you have it! Basil is my second favorite.
Prep your veggies first
One of my favorite tricks for cooking without mishaps is to chop up all the veggies I need first so everything goes smoothly once the pan is hot. It avoids the problem of onions burning in the pan, while you are frantically chopping up whatever you need for the next step of the recipe!
If the whatever I’m cooking calls for onions and garlic first, and other veggies next, I put each step in different little bowls so when I get to that part of the recipe all I do is dump in the right bowl of veggies! This works great for spices as well. Have them pre measured if there are quite a few.
This isn’t my idea, the French are the smart ones and call it ‘mise en place’. I used to turn up my nose at the idea of getting my ingredients ready to go before I started cooking, thinking it would waste time, not save it. But then I actually tried it and now I’m a believer! It makes for such a relaxed cooking experience and you can do up any dishes while waiting for the next step of the recipe!
This recipe is a Trim Healthy Mama Fuel Pull
If you are new to the Trim Healthy Mama plan, the most important thing you will be focused on is separating your fats from carbs in your meals. But once you have got that down pat, you will probably want to know all the other ins and outs of the plan!
There are a few other meal types you can include and fuel pulls are one of these. In this meal, you keep BOTH the fats and carbs low, hence the name fuel pull, since you are pulling out the two main fuel sources. Fuel pulls are ultra slimming since your body burns through them quickly and goes on to burning any stored fat.
They are also very versatile since they are like a blank slate you can add carbs to for an E meal, or fats for an S meal! So if I wanted to turn this hash into an E I might have a piece of fruit for dessert or mix in cooked quinoa. If I wanted it to be an S I could drizzle on olive oil or add avocado on the side!
A few notes:
I like to add some anchovy fillets to the skillet as I’m sauteing the onions and garlic. They add a yummy depth of flavor but are totally optional. They do have some fat. I’m not sure if there is enough to push this recipe out of FP into S territory, but if you want to stay safely in FP you can omit them.
I have also made this with canned salmon instead of tuna and it was good both ways. Using salmon would make the hash an S, since it is fattier.
You can print this recipe here!
Zucchini, Tomato & Tuna Hash
- 1 tablespoon coconut oil
- 1 medium onion diced
- 4 medium sized zucchini cut in quarters and diced
- 3 diced tomatoes approximately 3 cups
- 5 minced garlic cloves
- 3 anchovy fillets optional
- 2 cans of tuna or salmon
- Sea salt and pepper grinders
- 1 cup packed chopped dill basil and parsley
- 1 tablespoon balsamic vinegar
- Parmesan olives and olive oil to garnish, optional
- Heat oil in a large skillet over medium heat. Add in the onion, garlic and anchovies if using. Saute until the onions are starting to soften, breaking up the anchovies with your cooking utensil as they soften.
- Add in zucchini and tomatoes. Season with a few grinds of pepper and 8 grinds of salt. Turn up heat a bit and saute until tender. You can cover the pan with a lid or cookie sheet to speed up the process. I did 5 minutes uncovered and 10-12 minutes covered. If anything starts to stick just add a splash of water to the skillet.
- Add in the tuna or salmon. Season with 8-9 more grinds of salt. Cook just until tuna is hot.
- Stir in the fresh herbs and balsamic vinegar. Saute a few seconds to release the herbs aroma before removing from the heat.
- Garnish with olives, parmesan and a drizzle of olive oil before eating, if desired. Note that this will make it an S instead of FP. A small sprinkle of parmesan can be used for FP.
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