Tuna Egg Roll Recipe
Create your own version of this delicious and healthy tuna egg roll recipe. Made with eggs, tuna, and a variety of fresh vegetables and spices, it's the perfect nutritious breakfast to start your day right.
Prep Time: 25 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Looking for a healthy, filling, and delicious breakfast recipe? Look no further and try this tuna egg roll recipe! Canned tuna is a versatile food with a long shelf life; when stored properly, an unopened can of tuna can last 2-5 years. It is a common ingredient for those who want to add essential nutrients to their diet, such as omega-3 fatty acids, selenium, vitamin D, and lean protein. This breakfast recipe is simple and basic, using only the following ingredients: eggs, carrots, onions, tuna, salt, and pepper. It is very filling, making it the perfect food to fuel your morning and kickstart your day.
Origin of Tuna Egg Rolls
Tuna egg rolls are a popular breakfast dish in many countries, especially in Asia. It is a simple and quick recipe that can be made with minimal ingredients. The combination of tuna, eggs, and vegetables makes it a nutritious and delicious meal that is perfect for starting your day. Tuna egg rolls are also a great way to use up leftover ingredients in your fridge, making it a versatile and budget-friendly dish.
Things You Need When Making This Dish
- Knife
- Chopping board
- Spatula
- Pan
- Serving bowl
Interesting Facts
Tuna is an excellent source of omega-3 fatty acids, essential for brain and heart health. It provides lean protein, crucial for muscle growth and repair, with about 40 grams of protein in 6 ounces. Tuna is low in calories and fat, making it a healthy choice for weight loss. It is rich in vitamin D, important for bone health and immune function, and selenium, which supports thyroid health and antioxidant function.
Additionally, tuna offers vitamin B12 for nerve health and red blood cell production, potassium for heart health and blood pressure regulation, and iron for oxygen transport and energy production. It also contains magnesium for muscle and nerve function, phosphorus for bone health and energy production, niacin for heart health and cholesterol regulation, vitamin B6 for brain health and immune function, vitamin A for eye health and immune function, and vitamin E for skin health and immune function.
Tips and Tricks When Making Tuna Egg Roll
- Make sure to drain the canned tuna properly to avoid a fishy taste.
- Add other vegetables such as bell pepper, celery, or zucchini.
- Add cheese to make it more flavorful.
- Add mayonnaise or mustard to make it creamier.
- Add herbs such as parsley, dill, or chives for added flavor.
- Add spices such as paprika, cayenne pepper, or chili powder for added heat.
- Add breadcrumbs to make it more filling.
- Add cooked rice or quinoa to make it more substantial.
- Serve with a side of salad or soup to make it a complete meal. You can also serve with bread, toast, fruit, or yogurt to make it more refreshing.
Ingredients
- 4 eggs
- 1/2 cup minced carrots
- 1 medium sized onion, minced
- 1/2 cup spring onions, minced
- 1 can Tuna
- salt and pepper
Directions
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Mince the carrots, onions and spring onions first. You can use a blender to easily mince the said ingredients.
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In a large mixing bowl. Crack the egg and add the carrots, onions and spring onions.
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Next, add the tuna meat. Mash it first using a spoon to combine well with other ingredients.
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Heat a square pan over medium heat. Add cooking oil and spread it throughout the pan. Pour out a thin layer of the egg mixture onto the pan and spread by tilting the pan. Once the edge is cooked, start rolling the tuna egg with spatula and/or fork.
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Push aside the rolled egg and add cooking oil in the empty space and pour in egg mixture and continue rolling the egg. Repeat the steps until all egg mixture is used up.
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Transfer to a chopping board and cut into sideways. Serve and enjoy!
Incorporating tuna egg rolls into your breakfast routine is a fantastic way to enjoy a nutritious and delicious meal. With its rich content of essential nutrients and the versatility to add various ingredients, this recipe is perfect for anyone looking to start their day on a healthy note. Try this tuna egg roll recipe today and experience a delightful and satisfying breakfast that will keep you energized throughout the morning.