Tuna Hash

Tuna Hash | Food & Nutrition Magazine | Volume 10, Issue 1
Photography by David Raine | Food styling by Breana Moeller | Prop styling by Michelle Wilkinson

This robust and easily customizable breakfast recipe incorporates affordable ingredients.

SERVING SIZE: 1 cup tuna mixture (191 grams) and 1 cooked egg (36 grams)
PREP TIME: 5 minutes
COOKING TIME: 25 minutes


  • 4 cups frozen potatoes, diced
  • 3 tablespoons (36 milliliters) canola oil, divided
  • ½ teaspoon sea salt, divided
  • 4 cups frozen tri-colored pepper and onion blend
  • 1 teaspoon paprika
  • ½ teaspoon black pepper
  • 1 teaspoon garlic powder
  • ¼ teaspoon cayenne pepper
  • 1 12-ounce can tuna in water, drained
  • 4 large eggs
  • Dried parsley to taste (optional)


  1. Preheat oven to 450°F (232°C). Coat frozen potatoes with 2 tablespoons canola oil and ¼ teaspoon sea salt. Spread potatoes in a single layer on a baking sheet. Roast for 20 minutes, stirring potatoes after 10 minutes.
  2. Heat 1 tablespoon oil in a cast-iron or oven-safe skillet over medium-high heat. Add ¼ teaspoon sea salt, pepper and onion blend, paprika, black pepper, garlic powder, cayenne pepper and tuna. Cook for 7 minutes, stirring occasionally.
  3. Reduce heat to low and stir occasionally for about 12 minutes or until potatoes are done. Remove potatoes from oven and add to pepper and tuna mixture. Toss to combine.
  4. Reduce oven to 400°F (204°C). Using the back of a spoon, make four wells in hash mixture.
  5. Crack 1 egg into each well and bake in oven until eggs are cooked through and both the yolk and white are firm. Remove from oven and garnish with parsley.
  6. Serve immediately.

Cooking note: Top with salsa, if desired.

NUTRITION PER SERVING: 371 calories, 17g total fat, 3g saturated fat, 185mg cholesterol, 570mg sodium, 36g carbohydrate, 4g fiber, 3g sugar, 22g protein, NA potassium, NA phosphorus

Deidra Nelson on Instagram
Deidra Nelson
Deidra Nelson, MS, RDN, LDN, is a community dietitian based in Memphis. Her nutrition philosophy focuses on finding the good in everything you eat. Follow her on Instagram and read her blog at dnelsonnutrition.com.