Tuna Rasam Bhaji Recipe (Tuna Sabzi Flavored with Rasam Powder)
Cuisine: Fusion
Course: Side Dish
Diet: High Protein Non-Vegetarian
Servings: 4
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Tuna Rasam Bhaji, also known as Tuna Sabzi Flavored with Rasam Powder, is a delightful, flavorful dish that combines the heartiness of canned tuna with the tangy and aromatic flavors of traditional South Indian rasam spices. This fusion recipe is easy to prepare and makes for an excellent side dish, especially when paired with rice, phulka, or dal. The addition of fresh vegetables enhances both the taste and nutritional profile, making this a protein-packed, wholesome dish for any meal.
Ingredients
| Ingredient | Quantity |
|---|---|
| Canned tuna (drained) | 110 grams (from one standard tin) |
| Onion | 1, finely sliced |
| Tomato | 1, chopped into bite-size pieces |
| Green Bell Pepper (Capsicum) | 1, julienned |
| Potato (Aloo) | 1, chopped into bite-size pieces |
| Carrot (Gajjar) | 1, julienned |
| Green Chillies | 3, slit |
| Ginger | 1 inch, julienned |
| Rasam Powder | 2 teaspoons |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Red Chilli Powder (optional) | 1/2 teaspoon (optional for extra heat) |
| Cumin Seeds (Jeera) | 2 teaspoons |
| Lemon Juice | 1/2, freshly squeezed |
| Salt | To taste |
| Coriander Leaves (Dhania) | A handful, chopped for garnish |
| Sunflower Oil | For sautéing |
| Mixed Vegetables (optional) | As desired (for extra flavor and nutrition) |
Instructions
-
Prep the Ingredients
Start by prepping your vegetables: finely slice the onion, chop the tomato into bite-size pieces, julienne the bell pepper and carrot, and chop the potato into small cubes. Slit the green chilies, julienne the ginger, and drain the canned tuna. -
Heat Oil and Temper Spices
Heat 1-2 teaspoons of sunflower oil in a large frying pan or kadai over medium heat. Once the oil is hot, add cumin seeds (jeera) and let them sizzle. This step will release the earthy aroma of the spices. -
Add Aromatics
As soon as the cumin seeds begin to sizzle, add the slit green chilies and julienned ginger to the pan. Fry for about 10 seconds, letting the ginger and chilies release their fragrance. -
Sauté Onions
Add the finely sliced onion to the pan. Sauté on low-medium heat until the onions turn translucent and soft, about 4-5 minutes. Stir occasionally to prevent them from burning. -
Add Spices
Once the onions are soft, add the turmeric powder, red chili powder (optional), and rasam powder. Stir well to combine the spices, letting them toast slightly in the oil for about 1-2 minutes. -
Cook the Vegetables
Add the prepared vegetables — potato, carrot, and bell pepper — to the pan. Stir everything well and cook for about 2-3 minutes, allowing the vegetables to soften slightly but remain crisp. -
Add Tuna
Gently stir in the drained tuna, breaking it up with your spatula as you mix it with the vegetables and spices. The tuna should be evenly coated with the masala (spice mix). -
Simmer
Cover the pan with a lid and let the mixture cook for 8-10 minutes on low heat. Stir occasionally to avoid charring. The vegetables should be tender, and the tuna will absorb all the wonderful flavors of the spices. -
Final Touches
Once the vegetables are cooked through and the tuna is well mixed with the spices, squeeze the juice of half a lemon into the pan. Stir to combine, then taste and adjust the salt if needed. -
Garnish and Serve
Garnish your Tuna Rasam Bhaji with freshly chopped coriander leaves and a few julienned pieces of ginger for an extra touch of flavor and color. Serve hot with phulka, dal makhani (Dhaba style), rice, and a side salad for a complete, satisfying meal.
Nutritional Information (Per Serving)
| Nutrient | Value (Approx.) |
|---|---|
| Calories | 180-220 kcal |
| Protein | 20-22 grams |
| Carbohydrates | 15-18 grams |
| Fat | 10-12 grams |
| Fiber | 3-4 grams |
| Sodium | 300-350 mg |
| Vitamin C | 25-30% of Daily Value |
| Iron | 10-12% of Daily Value |
Cooking Tips
- Customizing the Veggies: Feel free to add any other vegetables you like such as beans, peas, or even spinach for a more nutritious twist. Mixed vegetables can also be a great addition.
- Adjusting Spice Levels: If you prefer a milder version, reduce the number of green chilies or omit the red chili powder entirely. On the other hand, for a spicier dish, you can increase the amount of green chilies or add a dash of chili flakes.
- Tuna Variations: While canned tuna works best for this recipe due to its convenience and flavor, you can also use fresh tuna steaks for a more robust taste. Just be sure to cook them separately before adding them to the vegetable mixture.
Pairing Suggestions
Tuna Rasam Bhaji pairs wonderfully with a variety of Indian breads such as phulka, roti, or paratha. It also makes a delicious side to Smoked Dal Makhani or a simple jeera rice. For a refreshing side, consider serving a cool cucumber salad or tomato-onion raita to balance the spices.
Enjoy this flavorful fusion dish that brings together the comforting flavors of South Indian spices with the ease of canned tuna. It’s a perfect blend of nutrition, flavor, and convenience for busy weeknight dinners or as a part of a larger spread at any gathering!
