Tuna and Olive Oil Mashed Potato Plate
Creamy olive-oil mashed potato topped with lemony, parsley-flecked canned tuna for cozy comfort food. The canned tuna makes this plate naturally rich in selenium, a mineral your thyroid relies on.
- Prep
- 10 min
- Cook
- 18 min
- Total
- 28 min
- Servings
- 1
Ingredients
- 250gpotatoes, peeled and cubed
- 100gcanned tuna in water or olive oil, drained
- 2tbspextra virgin olive oil (about 30 ml)
- 1tbsplemon juice (about 15 ml)
- 2tbspfresh parsley, chopped (about 8 g)
- 2tbspwarm water or unsweetened plant milk (about 30 ml)
- 1clovegarlic, finely grated (optional)
- 0.25tspsalt
- 1pinchblack pepper
Instructions
- 01
Place the cubed potatoes in a small pot, cover with cold water, add a pinch of salt, and bring to a boil. Cook for 12 to 15 minutes until very tender when pierced with a fork.
- 02
While the potatoes cook, flake the drained tuna into a bowl. Stir in 1 tablespoon of the olive oil, the lemon juice, half the parsley, a pinch of salt, and black pepper. Set aside to let the flavors mingle.
- 03
Drain the potatoes well and return them to the warm pot. Add the remaining 1 tablespoon olive oil, the grated garlic if using, and the warm water or plant milk.
- 04
Mash until creamy and smooth, adding a splash more liquid if needed. Season with the remaining salt and pepper to taste.
- 05
Spread the warm mash onto a plate and spoon the lemony tuna over the top. Finish with the rest of the parsley and an extra drizzle of olive oil if you like.
Nutrition (per serving)
- Calories
- 560kcal
- Protein
- 31g
- Carbs
- 45g
- Fat
- 24g
- Fiber
- 5g
- Selenium
- 81mcg
- Zinc
- 1.6mg
- Iron
- 3.6mg
- B12
- 2.2mcg
- Iodine
- 14mcg
- Sodium
- 760mg
More recipe collections
Plan similar thyroid-friendly meals
These links are generated from this recipe’s meal type, dietary filters, and nutrient emphasis. They are educational meal-planning paths, not medical treatment recommendations.