Tuna Tomato Lentil Dinner Pan

Prepare tuna tomato lentil dinner pan with the measured ingredients below. Light tuna (water-packed, drained, no added salt), lentils (boiled, no added salt) and tomato (raw) in a one-pan meal. Measured ingredients, two servings and visible nutrition estimates.

This skillet recipe brings light tuna (water-packed, drained, no added salt), lentils (boiled, no added salt) and tomato (raw) together as a one-pan meal. The ingredient list describes the full batch; each serving is one half. Read the preparation labels before weighing so a cooked grain, drained fish or raw vegetable matches its source.

The separate protein, carbohydrate and fat counts are estimates, not a claim that this dish exactly meets a traditional Zone target. Use the meal builder for ingredient changes and the meal planner for a worksheet of recipe ideas.

Ingredients and dietary filters

Supported ingredient allergen flags: fish. Check every product label and preparation environment. Dietary tags describe the reviewed ingredient pattern or the stated numerical filter; they do not certify allergy safety, a therapeutic diet or nutritional adequacy.

Ingredient substitutions

For a different version, compare replacing light tuna (water-packed, drained, no added salt) with the same edible gram weight of atlantic cod (cooked, dry heat). Match the listed source preparation and adapt the texture or cooking method as needed. This is not a nutritionally equivalent substitution. A replacement changes nutrient values and dietary/allergen suitability; recompute the full meal rather than preserving the old block label. Read the nutrition methodology and planning rules when comparing portions.

Dietary information

Dietary filters for one original serving: Pescatarian ingredient pattern · Dairy-free ingredient pattern · Gluten-free ingredient pattern · Mediterranean-inspired ingredient pattern · Whole-food ingredient pattern · High-protein portion. How these filters work

16 min Estimated prep18 min Estimated cook/reheat34 min Estimated total including rest2 Servings

First, treat timing as an estimate, not a record of a tested kitchen session. Next, match the exact USDA ingredient states listed below when weighing the foods.

Measured ingredients

220.0 g Light tuna (water-packed, drained, no added salt)
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Fish, tuna, light, canned in water, without salt, drained solids · FDC 171986 · Source dataset
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300.0 g Lentils (boiled, no added salt)
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Lentils, mature seeds, cooked, boiled, without salt · FDC 172421 · Source dataset
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260.0 g Tomato (raw)
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Tomatoes, red, ripe, raw, year round average · FDC 170457 · Source dataset
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240.0 g Zucchini with skin (raw)
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Squash, summer, zucchini, includes skin, raw · FDC 169291 · Source dataset
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14.0 g Olive oil
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Oil, olive, salad or cooking · FDC 171413 · Source dataset
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Make it step by step

First, weigh every listed ingredient for the full two-serving batch in its exact starting preparation. Cooked grains, beans, vegetables, meat and fish are already cooked or drained as named; their initial cooking time is not included here.
Next, wash and trim tomato (raw) and zucchini with skin (raw) before weighing the edible amount. Keep all weighed edible flesh in the recipe.
Then, heat olive oil in a nonstick pan; this is all the oil allocated to the batch.
After that, add tomato (raw) and zucchini with skin (raw), chopped into small even pieces, and cook gently until the firm vegetables soften.
Next, add all measured lentils (boiled, no added salt) and light tuna (water-packed, drained, no added salt). Break up cooked grains, crumble tofu, and keep prepared edamame or cooked beans distinct; heat the mixture through.
Then, the estimated total pan time is approximately 18 minutes in total; check the food rather than relying on time alone.
Finally, divide the complete batch equally into two servings by weight, including all measured toppings, sauce and oil. Serve promptly or follow the linked food-handling guidance for cooling, storage and reheating. Times are editorial estimates, not a record of physical kitchen testing.

Choose the size that works for you

Adjust your serving

Change the serving size below. Ingredient weights and all nutrient totals scale together. The original recipe stays the same.

Serving size 1 = one serving · 0.5 = half · 2 = double

Match a nutrient target (optional)

Scaling one nutrient also changes the others. Compare all three block counts below.

Protein blocks to explore

Available-carbohydrate blocks to explore

Total-fat blocks to explore

Measured ingredients for this adjusted portion

These controls calculate a single adjusted portion from the recipe’s original yield. They do not change the saved recipe, its structured data, cooking method or estimated preparation time. No personal calculator entries are sent or stored.

Calculated per serving

Nutrition with the method attached.

Energy (kcal): 407
Protein (g): 44.2
Total carbohydrate (g): 39.0
Fiber (g): 14.6
Available carbohydrate (g): 24.4
Total fat (g): 9.1

6.31 Protein blocks2.71 Carb blocks3.04 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 6.08. This is a separate convention, not an extra fat allowance.

However, separate block counts do not mean this recipe is an exactly balanced Zone meal. The table shows total carbohydrate as well as carbohydrate minus fiber. In addition, we scale nutrients from USDA reference entries and sum them before rounding. These are estimates, not a laboratory analysis.

Source and preparation notes

Source-calculated starting-ingredient estimate, not laboratory analysis or physical kitchen testing. Cooked foods are weighed after cooking as named; raw vegetables, fruit and egg are weighed in their listed starting state. Cooking may change water and nutrient retention; no finished per100g concentration or cooking yield is claimed. Keep all measured oil/sauce with the batch. Total time includes stated chill/rest time, but excludes initial cooking of ingredients already named cooked. Product labels and substitutions require recalculation.

Keep the bigger picture in view.

Finally, these are reference calculations, not a personalized meal prescription. Read how the numbers work, explore the food database, or return to all recipes.

Take this portion into your plan.

Uses the portion factor selected above. All ingredients scale together; this does not correct differences between the three macro block counts.

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