Easy and exciting healthy meals with Gold Seas Tuna

Planning family meals can be a challenge, especially if you want your family to eat healthier. Despite their best intentions, most people end up falling into a habit of serving whatever they’ve grown used to making, or worse, relying on takeout!

There’s also the challenge of keeping mealtimes fresh and interesting. After all, nobody wants to eat the same kind of salad three days in a row. And don’t even get us started on picky eaters! Some family members could just be stubbornly against a change in their regular diet, while some may be picky eaters. Then there’s the normal dietary restrictions for family members who have sworn off rice, or sugar, or meat, or processed food. What’s a mom to do?

Don’t worry, we have you covered. Gold Seas Tuna Chunks have worked hand in hand with moms and meal planners all over the country to bring you recipes that are not only good for the body, but will also delight even finicky family members.


Something warm and spicy

When the rains come, you just want to cuddle up with a good book or in front of the TV with your loved ones- not spend the entire afternoon stirring a stew!

This spicy soup is perfect for kids who turn up their noses at veggies – simply sneak the offensive greens in by cutting them up into tiny pieces. Your kids will never know that the colorful soup they’re enjoying is jam-packed with nutrients, and everyone else will agree that sipping on something warm, spicy, and filling is a great way to spend a rainy day.

Spicy Tuna and Corn Chowder

YIELD: 4       PREP TIME: 20 mins         COOKING TIME: 30 mins
1 tbsp unsalted butter
1 tbsp flour
½ cup onions (diced)
¼ cup celery (diced)
¼ cup carrots (diced)
¼ cup potatoes (diced)
½ can corn kernels
1 185g can Gold Seas Yellowfin Tuna Chunks in Olive Oil with Chili
1 cup low sodium chicken broth
1 cup milk
½ cup cream

Parsley (chopped)



  1. Melt butter in a casserole. Add flour and mix until cooked through.
  2. Saute onions and celery. Add carrots and potatoes and cook for about 3 mins.
  3. Add corn kernels and can of tuna. Mix well.
  4. Pour the chicken broth and milk. Simmer for 5 mins.
  5. Pour cream and mix. Simmer until heated through.
  6. Add salt and pepper to taste.
  7. Garnish with parsley and serve warm.


Light and fun

What about the days when you’re not really in the mood to have a heavy meal? Say, when you’re just chilling over the weekend with your honey, or when you’re having a very late meal and don’t want to fill up?

That’s what a good salad is for. This one in particular gives you not only the abundance of nutrients in the vegetables, but also a hearty serving of protein in the tuna chunks that will leave you feeling full, but not bloated.

Tuna Thai Salad

YIELD: 2 PREP TIME: 15 mins COOK TIME: 10 mins



1 185g can Gold Seas Yellowfin Tuna Chunks in Springwater

1 green mango (julienned)

5 pcs thai basil leaves (chopped finely)

4 cups red cabbage (shredded)

½ cup carrots (shredded)

Salad Dressing:

2 tbsp fish sauce

2 tbsp lime juice

½ tbsp. brown sugar

1 pc red chili


¼ cup peanuts (crushed)


  1. Combine all the ingredients for the salad dressing
  2. In a separate bowl, place all the salad ingredients.
  3. Toss the ingredients with the salad dressing.
  4. Top with the crushed peanuts. Serve.



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