Bulk up with protein-rich tuna puttu

Tuna puttu

The protein-rich tuna is also a commercially much sought-after fish, all for its muscle-building properties. In combination with vegetables and even fruits, it is served in star-hotels as a glamour dish. While savouring tuna, one should keep a tab on the number of calories consumed. It is a favourite of body-builders who need about 350 to 400 calories every day. These dishes can also be given to kids who need their daily store of protein.  

Today’s specials are tuna puttu and a special salad with the fish.


For tuna masala

60 gm tuna flakes/chunks

60 gm onion chopped finely

10 gm ginger chopped finely

10 gm garlic chopped finely

10 gm green chillies chopped finely

5 gm red chilly powder

3 gm turmeric powder

15 ml coconut milk

10 gm coconut oil

1 tsp mustard

½ a lemon extract

5 gm scraped coconut


1 tsp pepper powder

100 gm puttu powder

For tuna salad

30 gm tuna flakes

15 gm onion cut into small cubes

15 cucumber, de-seeded and cut into small cubes

15 gm tomato, de-seeded

15 gm capsicum

5 ml salad oil

2 gm red chillies

½ tsp lemon extract


For the puttu

Mix a glass of rice flour (puttu powder) with a glass of water and set aside for 20 minutes

See that the mix is devoid of lumps

Heat a pan with oil, splutter the mustard and sauté ginger, garlic and green chillies

Add in turmeric powder, red chilly powder, and tuna, saute well

Squeeze in the lime extract and mix with pepper powder and salt

Mix masala with the coconut milk and switch off the flame

The tuna masala is ready

In a puttu mould layer coconut, rice flour and tuna masala

Repeat the process with rice flour and tuna masala and cover the top with rice flour

Seal the mould and steam it for about three minutes

This is tuna puttu for you.

For tuna salad

Mix all the ingredients and add the tuna just when it€™s time to serve the salad

The best way to relish the meal is to have the salad and the puttu together, first the salad and then the puttu

Bon appétit!


Since tuna comes salted, be careful when extra salt is added.

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