Tuna Chipotle High Protein Smash
Recipe from Mob - delicious, healthy midweek cooking · original post · full recipe on mob.co.uk
Smoky chipotle tuna, black beans and charred corn folded through a creamy lime-spiked base, a high protein smash with a proper Mexican kick.
Serves 4 20 min
SeafoodFishSpicyMexican
Ingredients
- canned tuna in spring water — drained480 g
- eggs4 ea
- canned black beans — drained160 g
- light cream cheese80 g
- light cheddar cheese80 g
- 0% fat Greek yoghurt40 g
- canned sweetcorn — drained120 g
- chipotle paste20 g
- red onion150 g
- fresh coriander25 g
- limes4 ea
- brown bread4 slice
Method
Cooking for a different diet?
Swaps that keep this dish what it is. The prices on this page are for the recipe as written.
Vegetarian
Chickpea Chipotle High Protein Smash
- 440 g Canned chickpeas instead of canned tuna in spring water
Drain and pat the chickpeas dry, then smash them with the other ingredients as written; no cooking change.
Gluten-free
- 160 g Gluten-free bread instead of brown bread
Toast the gluten-free bread a little longer until crisp.
Dairy-free
- 160 g Avocado instead of light cream cheese
- Leave out the light cheddar cheese
- Leave out the 0% fat Greek yoghurt
Smash the avocado in with the tuna, eggs, beans and corn in place of the dairy, and serve straight away so it stays green.
Swaps are suggestions — check labels if you are cooking for an allergy.
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What it costs, and where to buy it
Shops to compare
List price at each shop
Missing items
These totals leave part of the list out, so a lower one isn't a cheaper shop.
Sainsbury'sBest choice· £7.62 of food
£13.34
43% spare
No price at Sainsbury's for:
- light cheddar cheese
- chipotle paste
Morrisons· £10.42 of food · £2.80 more
£20.34
49% spare
No price at Morrisons for:
- light cream cheese
- light cheddar cheese
Tesco· £6.83 of food
£13.05
48% spare
No price at Tesco for:
- light cheddar cheese
- chipotle paste
- brown bread
Aldi UK· £3.28 of food
£6.19
47% spare
No price at Aldi UK for:
- light cream cheese
- light cheddar cheese
- chipotle paste
- brown bread
Asda· £5.64 of food
£10.23
45% spare
No price at Asda for:
- canned black beans
- light cream cheese
- light cheddar cheese
- canned sweetcorn
- chipotle paste
- fresh coriander
- brown bread
£1.98a serve
from £1.98 a serve at Sainsbury's · 10 of 12 ingredients priced
About £7.92 of ingredients used for 4 serves.
£11.60 across 5 shops · 11 of 12 items priced · £2.16 more for bigger packs, 51% spare for later
Sainsbury'sBest choice£7.62
missing 2 items
you'll pay £13.34 · 43% of it spare
Morrisons£10.42
missing 2 items · £2.80 more
you'll pay £20.34 · 49% of it spare
Tesco£6.83
missing 3 items
you'll pay £13.05 · 48% of it spare
Aldi UK£3.28
missing 4 items
you'll pay £6.19 · 47% of it spare
Asda£5.64
missing 7 items
you'll pay £10.23 · 45% of it spare
Buy at Sainsbury's£4.35
canned black beans
£1.13/kg
need 160 gSainsbury's Black Beans in Water ( *) 400 g£0.45closest match
Sainsbury's£1.13/kg£0.45·Aldi UK£1.13/kg£0.45·Tesco£4.20/kg£2.10·Morrisons£2.40·AsdaN/A·
OcadoN/A
light cream cheese
£8.18/kg
need 80 gPhiladelphia Original Soft Cream Cheese 165 g£1.35
Sainsbury's£8.18/kg£1.35·Tesco£13.64/kg£2.25·Aldi UKN/A·AsdaN/A·MorrisonsN/A·OcadoN/A
0% fat Greek yoghurt
£1.90/kg
need 40 gSainsbury's Greek Style Fat Free Natural Yogurt 500 g£0.95closest match
Sainsbury's£1.90/kg£0.95·Aldi UK£1.90/kg£0.95·Tesco£1.90/kg£0.95·Asda£8.93/kg£1.34·Morrisons£1.50·OcadoN/A
brown bread
£3.55/kg
need 4 sliceSainsbury's Free From Brown Sliced Bread 535g£1.90closest match
Sainsbury's£3.55/kg£1.90·Morrisons£1.55·Aldi UKN/A·TescoN/A·AsdaN/A·OcadoN/A
Buy at Morrisons£3.17
chipotle paste
£1.30
need 20 gSanta Maria Chipotle Paste 100 g
Morrisons£1.30·Aldi UKN/A·TescoN/A·Sainsbury'sN/A·AsdaN/A·OcadoN/A
red onion
£0.95
need 150 gMorrisons British Red Onions 1 kg
Morrisons£0.95·Tesco£0.95/kg£0.20·Aldi UK£0.95/kg£0.95·Sainsbury's£0.95/kg£0.95·Asda£2.62/kg£1.31·OcadoN/A
limes
£0.92
need 4 itemsMorrisons 4 perpack 4 items
Morrisons£0.92·Tesco£0.23/ea£0.23·Aldi UK£0.23/ea£1.15·Sainsbury's£0.23/ea£1.15·Asda£0.24/ea£1.18·OcadoN/A
Buy at Aldi UK£1.15
canned tuna in spring water
£0.65
need 480 gThe Fishmonger Tuna Chunks In Spring Water 102gclosest match 1 pack assumed, quantity unknown (size unknown)
Aldi UK£0.65·Sainsbury's£6.10/kg£2.49·Tesco£0.65·Asda£8.93/kg£4.00·Morrisons£2.49·OcadoN/A
fresh coriander
£16.67/kg
need 25 gReady, Set…cook! British Cut Coriander 30 g£0.50
Aldi UK£16.67/kg£0.50·Sainsbury's£18.33/kg£0.55·Morrisons£0.60·Tesco£36.00/kg£1.80·AsdaN/A·OcadoN/A
Buy at Tesco£0.53
canned sweetcorn
£0.53
need 120 gTesco Standard 325 gclosest match
Tesco£0.53·Aldi UK£0.55·Morrisons£0.75·Sainsbury's£5.45/kg£0.90·AsdaN/A·OcadoN/A
Buy at Asda£2.40
eggs
£0.160/ea
need 4 itemsKitchen Value Eggs 805g 15 pack£2.40closest match
Asda£0.160/ea£2.40·Aldi UK£0.165/ea£0.99·Tesco£0.170/ea£1.70·Sainsbury's£0.246/ea£2.95·Morrisons£5.20·OcadoN/A
Only a different brand found
light cheddar cheese
£8.80/kg
need 80 gLockerbie Creamery Mature Cheddar Cheese 250 g£2.20substitutedat Asda
Asda£8.80/kg£2.20·Aldi UK£6.13/kg£2.45·Sainsbury's£14.17/kg£2.55·Tesco£10.00/kg£3.50·MorrisonsN/A·OcadoN/A