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Ricotta and tuna are both healthy, high-protein, and low-fat foods that can be combined in a variety of ways for delicious and nutritious meals. Chefs can use ricotta in almost any recipe, and solid white tuna packed in water is a good choice to pair with it. Ricotta and tuna can be used in salads, casseroles, as a topping for baked potatoes or tomatoes, and even in a tuna melt.
Ricotta and tuna might seem like an unlikely match. However, they are both healthy foods high in protein and low in fat. When combined, the result is a low-cost meal with a host of nutritional benefits. Chefs have a variety of ways to create delicious and healthy ricotta and tuna dishes.
Like most cheeses, ricotta is high in protein and versatile enough to add to almost any recipe. Unlike most cheeses, however, it is low in fat and calories, and low-sodium versions are also available. Although cottage cheese can be found with zero fat, when cooking with it, chefs prefer to use versions with at least 1% fat. Even a little fat helps the cheese retain its identity and creamy texture. This is especially important when combining it with a strong-flavored food like tuna so the flavor of the ricotta isn’t lost in the recipe.
When choosing tuna to pair with ricotta, many cooks prefer to use the solid white variety packed in water. Not only is it healthier, but it also retains its best taste and integrity when combined with other ingredients. For people who watch their salt intake, high-sodium, high-water tuna is a good choice. If the low-sodium variety is used in a ricotta recipe, however, many cooks compensate for the resulting bland flavor by adding additional spices and seasonings.
For lunch, cottage cheese and tuna work well together in a salad. Cooks will place a serving of each on top of a thick bed of greens and generally top it off with a light vinaigrette. The tuna gives the salad boldness and texture, while the ricotta adds a delicate, creamy flavor, similar to feta but without the extra fat and calories.
A good choice for dinner with ricotta and tuna could be a casserole in the oven. Chefs combine the tuna and cheese with a variety of seasonings and chopped vegetables, such as onions, carrots and bell peppers, and cook the mixture until heated through. The result is a creamy mix of contrasting flavors that blend well while providing a healthy dose of nutrition. Cooks who aren’t concerned about carb intake might consider adding tortellini or other pasta to the casserole. The melted ricotta gives the tuna and pasta an alfredo-like flavor without adding significant fat or calories.
Another tip for combining ricotta and tuna is to use them as a topping for a baked potato. The flavor of the tuna and the creamy texture of the ricotta will negate the need for butter, sour cream and other high-fat toppings. As a variation, instead of the potato, cooks can use a tomato, creating a mini salad that is low in fat, carbohydrates and calories but extremely tasty and satisfying.
As a variation of the classic tuna melt, cooks use ricotta instead of other high-fat cheeses. Chefs simply spread a handful of ricotta cheese on the tuna and prepare the tuna to melt as they normally would. Due to the fact that ricotta has a milder flavor than many other cheeses, some cooks add more spices and flavorings to the melt to liven up the taste.
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