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Tuna Cucumber Boats

Writer's picture: UvolveUvolve
Dec 9, 20243 min read
Tuna Cucumber Boats

When you’re short on time but craving something light, nutritious, and full of flavour, these tuna cucumber boats are just the thing! They’re high in protein, low in fat, and bursting with freshness thanks to crisp cucumber and a spicy sriracha kick. With no cooking required, you can whip up this quick and easy meal in just five minutes.


Nutritional Info (Approximate) p/serve:


Calories: 304

Pro: 31g

Carb: 5g

Fat: 5g


Why You’ll Love This Recipe:

  1. Protein-Rich & Filling: Each serving delivers a whopping 36g of protein, perfect for a post-workout snack or a light meal.

  2. Low in Fat and Calories: At only 304 calories and just 5g of fat, this dish is perfect for those seeking a light, satisfying option.

  3. Quick & No Cooking: Ideal for busy days when you need a fast, flavour-packed meal with minimal fuss.



Tuna Cucumber Boats

Ingredients (for 1 serving):

  • 185g Coles Simply Tuna Springwater (drained)

  • 1 cucumber (approx. 20cm, with peel)

  • 45g Praise Traditional 99% Fat Free Creamy Mayonnaise

  • 10ml Soy Sauce

  • 20ml Flying Goose Brand Sriracha Mayonnaise

  • 25g Red Onion (finely chopped)


Optional: Sprinkle of sesame seeds for garnish (not included in macros).


Directions:

  1. Prepare the Cucumber: Slice the cucumber lengthwise and use a spoon to gently remove the seeds, creating a hollow "boat."

  2. Mix the Filling: In a mixing bowl, combine the drained tuna, mayonnaise, soy sauce, and finely chopped red onion. Mash together with a fork until well blended.

  3. Fill the Boats: Spoon the tuna mixture evenly into the cucumber halves.

  4. Add the Final Touch: Drizzle with sriracha mayonnaise and, if desired, garnish with sesame seeds for a nutty crunch.

  5. Serve & Enjoy: These are best served fresh for maximum crunch and flavour.



Tips & Tricks for Perfect Tuna Cucumber Boats:

  1. Choosing the Best Cucumber: Opt for large Lebanese or continental cucumbers as they provide enough space to hold the filling. Keep the peel on for added crunch and nutrients.

  2. Customise Your Flavours:

    • Prefer less heat? Swap the sriracha mayo for plain low-fat mayo or Greek yoghurt.

    • Add fresh herbs like coriander or parsley for a flavour boost.

    • Love citrus? Squeeze some fresh lime juice into the tuna mixture for a zesty kick.

  3. Make it a Meal:Pair these cucumber boats with a side of rice crackers, a leafy salad, or even some boiled eggs for a more filling meal.

  4. Dietary Adjustments:

    • Dairy-Free Option: Use dairy-free mayonnaise alternatives.

    • Low-Sodium Version: Opt for reduced-sodium soy sauce and tuna to reduce the salt content.

  5. Add Crunch:For an extra crunch, sprinkle the boats with crushed almonds, sunflower seeds, or even crispy fried onions (just keep in mind these extras will add to the calorie count).


Why Tuna is a Nutritional Powerhouse:

Tuna is not just convenient—it’s also packed with high-quality protein and omega-3 fatty acids. These essential fats support brain function, heart health, and reduce inflammation. Tuna is also a great source of selenium and vitamin D, helping boost your immune system and overall well-being.


Nutritional Breakdown:

  • Cucumber: Low in calories and high in hydration, cucumbers help keep you full while providing a refreshing crunch.

  • Tuna: A lean protein source packed with nutrients like omega-3s and vitamin B12.

  • Mayonnaise: Using a 99% fat-free variety keeps the creaminess without adding too many calories.

  • Sriracha Mayonnaise: Adds a spicy and tangy punch to balance the dish.

  • Red Onion: Offers a touch of sweetness and crunch, as well as antioxidants.


Storage Tips:

If you’re prepping these ahead of time, store the cucumber boats and the tuna mixture separately to avoid sogginess. Assemble just before serving for the best texture and flavour. The tuna mixture can be kept in the fridge in an airtight container for up to 2 days.


Make It Your Own:

This recipe is endlessly adaptable. Here are some creative twists to try:

  • Add diced avocado or cherry tomatoes to the tuna mixture for extra creaminess and freshness.

  • Replace the cucumber with hollowed-out capsicum halves for a colourful alternative.

  • Sprinkle a touch of smoked paprika or chilli flakes over the top for extra depth of flavour.


Ready to try this fresh and protein-packed recipe? Tuna cucumber boats are the perfect mix of convenience, nutrition, and bold flavour. Snap a picture of your creation and tag us with #uvolve to share your version!

Fuel your day with simple, delicious meals—you’ve got this! 💪🥒🐟



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