Tuna and Sweet Potato Hash

Name: Tuna and Sweet Potato Hash
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: American
Ingredients: Canned Tuna Chunks (in Olive Oil or Spring Water): 2 tins; Sweet Potato: 400g, scrubbed and cut into small 1cm cubes; Olive Oil or Butter: 2 tablespoons (use the oil from the tuna tin if it’s packed in olive oil!); Red or Yellow Onion: 1 medium, finely diced; Bell Pepper (Any color): 1, diced; Garlic: 2 cloves, minced; Paprika (Smoked or Sweet): 1 teaspoon; Dried Herbs (Thyme or Oregano): 1/2 teaspoon; Salt and Freshly Cracked Black Pepper: To taste; Fresh Parsley or Spring Onion: For garnish; Optional: 2 large eggs (to fry and serve on top); 200g Cherry tomatoes; 100 g Green beans

6 steps

Prep:10minCook:20min

A quick, comforting, and nutrient-dense one-pan meal.

Updated at: Sat, 16 May 2026 10:09:37 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories615.8 kcal (31%)

Total Fat26.5 g (38%)

Carbs49 g (19%)

Sugars15.6 g (17%)

Protein46.5 g (93%)

Sodium1071.6 mg (54%)

Fiber10.1 g (36%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

2 tinsCanned Tuna Chunks in Olive Oil

or Spring Water

400gSweet Potato

scrubbed and cut into small 1cm cubes

2 tablespoonsOlive Oil

or Butter, use the oil from the tuna tin if it’s packed in olive oil

1Red Onion

or Yellow, medium, finely diced

1Bell Pepper

Any color, diced

2 clovesGarlic

minced

1 teaspoonPaprika

Smoked or Sweet

½ teaspoonDried Herbs

Thyme or Oregano

Salt

Black Pepper

Freshly Cracked, To taste

Fresh Parsley

or Spring Onion, For garnish

Serving Suggestions

2eggs

Optional, large, to fry and serve on top

200gcherry tomatoes

100ggreen beans

Instructions

Step 1

Par-Cook the Sweet Potatoes (The Shortcut): To speed things up and ensure the potatoes get crispy without burning, put your diced sweet potatoes into a microwave-safe bowl with a splash of water. Cover and microwave on high for 3–4 minutes until just slightly softened but not mushy. Drain well.

Step 2

Sauté the Aromatics: Heat your oil or butter in a large skillet or frying pan over medium heat. Add the diced onion and bell pepper. Sauté for 4–5 minutes until the onions are soft and translucent. Stir in the minced garlic and cook for another 30 seconds until fragrant.

Step 3

Crisp the Sweet Potatoes: Turn the heat up to medium-high. Add the par-cooked sweet potatoes to the pan. Stir in the paprika, dried herbs, salt, and pepper. Spread everything out into a flat layer and let it cook undisturbed for 3–4 minutes so the bottoms get a nice, golden crust. Flip and repeat for another few minutes.

Step 4

Fold in the Tuna: Drain your canned tuna chunks. Gently fold the tuna into the sweet potato mixture. Try not to over-stir it—you want to keep some nice, chunky pieces of tuna rather than turning it into a paste. Let everything cook together for 2–3 minutes just until the tuna is heated through and catches a little bit of color from the pan.

Step 5

Finish and Serve: Remove from the heat, check the seasoning, and scatter fresh chopped parsley or spring onions over the top.

Step 6

Top Tip: If you want to make it extra rich, fry two eggs in a separate pan while the hash finishes, and slide them right on top before serving. Breaking the runny yolks over the tuna and sweet potato takes this dish to the next level!