High Protein Tuna with Kale & Potatoes – Creamy Dijon Sauce, DASH Friendly & Low Sodium
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If you’re looking for a heart-healthy dinner that doesn’t sacrifice flavor, this high protein tuna recipe with kale and potatoes is exactly what you need. It’s inspired by the DASH diet (Dietary Approaches to Stop Hypertension) and is naturally low in sodium, making it perfect for anyone managing high blood pressure.
Baked in parchment paper with a creamy Dijon-turmeric sauce, this dinner is easy to prep, packed with anti-inflammatory ingredients, and full of satisfying protein and fiber. Best of all? It’s ready in just 30 minutes!
Why This Tuna Recipe Is Perfect for High Blood Pressure
The DASH diet focuses on whole foods, lean proteins, and reducing sodium while boosting potassium, magnesium, and fiber—all of which support healthy blood pressure levels. This recipe checks all the boxes:
- Low Sodium – Just 512mg per serving
- High Protein – 36g of lean protein per serving
- Rich in Potassium & Magnesium – Thanks to kale and potatoes
- Anti-Inflammatory – Turmeric adds a natural health boost
- Healthy Fats – A touch of mayo adds creaminess without overdoing it
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
High Protein Tuna with Kale & Potatoes – Creamy Dijon Sauce, DASH Friendly & Low Sodium Recipe
Prep Time: 20 minutes
Additional Time: 10 minutes
Total Time: 30 minutes
Serves: 4 servings
Ingredients
¼ cup mayonnaise
1 tablespoon chopped fresh parsley
2 teaspoons Dijon mustard
1 teaspoon honey
½ teaspoon ground turmeric
2 cups thinly sliced Yukon Gold potatoes (about 1/8-inch thick)
½ teaspoon salt, divided
⅛ teaspoon ground pepper, plus ¼ teaspoon, divided
4 cups chopped kale
1¼ pounds tuna steaks, about 1 inch thick (cut into 4 pieces)
Instructions
- Preheat & Prep – Preheat oven to 450°F. Cut 4 large pieces of parchment paper (about 16×12 inches each).
- Make the Creamy Dijon Sauce – In a small bowl, combine:
- ¼ cup mayo
- 1 tbsp parsley
- 2 tsp Dijon mustard
- 1 tsp honey
- ½ tsp turmeric
- Assemble the Packets – Lay parchment on a work surface. Fold each sheet in half, then open flat. On one half of each sheet:
- Place ½ cup sliced potatoes
- Sprinkle with ¼ tsp salt and ⅛ tsp pepper
- Add 1 cup chopped kale
- Top with one piece of tuna
- Sprinkle tuna with remaining salt and pepper
- Brush the fish with the creamy Dijon mixture
- Fold & Bake – Fold parchment over and seal the edges tightly with small folds. Place packets on a baking sheet. Bake for 10–15 minutes, until tuna is just cooked through. Be careful of steam when opening!
- Serve & Enjoy – Let packets rest for 3 minutes. Then carefully cut an “X” in the top and fold open. Serve directly in the parchment for easy cleanup!
Nutrition Information (Per Serving) – 4oz. fish and 1 cup vegetables
Calories: 312
Total Fat: 11g
Sodium: 512mg
Total Carbohydrates: 14g
Sugars: 2g
Protein: 36g
Dietary fiber: 2g
Potassium: 901mg
Magnesium: 69mg
Tips & Variations:
- Make it spicy: Add a pinch of cayenne to the Dijon sauce for heat
- No kale? Swap with baby spinach or Swiss chard
- Fish swap: This also works great with salmon or cod
- Meal prep tip: Assemble the packets in the morning and refrigerate until dinner
This DASH diet tuna dinner is a flavorful and fuss-free way to stay on track with your heart-health goals. Whether you’re managing high blood pressure or just want a nutritious, balanced meal, these tuna & veggie parchment packets are a must-try.
Pair it with a simple side salad or enjoy it as a complete meal on its own—either way, your heart (and taste buds) will thank you.
