Tuna is a protein-packed and convenient way for you to keep on the march toward the build you’ve always wanted. But sometimes – like with egg whites and chicken breasts – your palate craves something new. The following recipe is the perfect post-workout meal.

The Fit Fish

Not that you needed further convincing, but here are a few of the ingredients in tuna and some info on how they work to your benefit

  • Omega-3 fatty acids – contribute to healthy brain development, improve circulation and reduce inflammation. Omega-3s are high-performance fats that provide needed calories for active athletes and improve energy levels, perfect for the hard-training readers of M&F.
  • Selenium – a powerful antioxidant that can help improve the immune system.
  • B Vitamins, including niacin – maintain and build red blood cells and increase energy levels.
  • Vitamin D – helps to build strong bones.
  • Lean protein – essential to building lean muscle mass and providing the body with energy. Research shows that eating protein-rich foods like canned tuna can help with satiety and slow down digestion, keeping you fuller longer and leaving you less likely to eat more calories at your next meal.


  • 1 can (12 oz) solid white tuna
  • 1 large onion, chopped
  • 1 large clove garlic, pressed
  • 2 cups broccoli florets
  • 2 cups sliced mushrooms
  • ½ tsp oregano, crumbled
  • ½ cup olive oil
  • 2 tbsp butter
  • 2 medium zucchini, chopped
  • 1 small tomato, diced
  • ½ cup dairy sour cream (optional)
  • ½ lb spaghetti or vermicelli
  • ¼ cup grated Parmesan cheese
  • Black pepper


  1. In a large skillet, sauté onion, garlic, broccoli, mushrooms and oregano in oil and butter until tender-crisp. Add zucchini and tomato and heat through.
  2. Stir sour cream in to vegetable mixture. Keep warm.
  3. Cook spaghetti according to package directions. Drain. Pour pasta into large serving bowl. Toss in drained tuna and vegetable mixture along with Parmesan cheese. Mix well to incorporate. Sprinkle with pepper and serve.
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