Baked Tuna Rangoon for 50 Calories!

tuna rangoon with wonton wrappers

If you ever eat at a Chinese Restaurant with me, you should expect crab rangoon to be the dining companion I enjoy most at the table. It’s not that your conversation bores me, that you have poor manners, or even that you chew a little too loudly for my delicate ears, per se, it’s mainly just that, try as you might, you’re not fried, stuffed, and puffed with cream cheese and crab meat.

You couldn’t help matters even if you tried.

And I, well I can’t necessarily help the way I routinely pour boiling oolong tea into my teensy teacup and onto my right hand every six minutes and read aloud the animals associated with the Chinese Zodiac. I’m the year of the rat, I should mention.

One thing that we can come together on, thankfully, is our meal. In fact, I’m happy to eat whatever you’d like.  Go ‘head and order whatever your precious heart desires…so long as it involves a large order of steamed shrimp with mixed vegetables, brown rice molded meticulously into a dome, two crab rangoon, two chicken fingers, one spring roll, a tub (and a ladle) full of duck sauce, one fortune cookie, and three of those pastel and chalky after dinner mints with the liquid centers.

But really, whatever you like.

tuna rangoon with wonton wrappers

Just don’t forget the shrimp…

…or the spring roll!

…oh and ask them if they’ll mound the rice like I like it…

yes, in that upside down bowl shape.

…uh huh and just be sure the kitchen staff has two gallons more duck sauce where that came from…

Mmmhmm a ladle will work.

…that’s it! I’m zipping my lip.

…nothing more I could ever want in the world…

nope, not a thing.

…but just to be saf– how many rangoon are you planning to eat? Because we could get two orders you know…

tuna rangoon with wonton wrappers

Crab Rangoon must be on everyone’s list of favorite things.

On Sunday, after I made Buffalo Chicken Rolls, lunched on them, suffered a mild stroke, napped, and then revived myself with lemon-lime seltzer, I dreamt up a plan to use the rest of those egg roll wrappers.

I just hated the thought of them slowly rotting in my fridge. I cut each one into four squares, essentially making them the size of their wonton wrap relative, and then made a delicious filling inspired by my favorite Chinese appetizer. They’re wonderful. Crisp to the bite, but creamy, rich, and wildly flavorful inside. The taste isn’t all that similar to traditional rangoon filled with crab (imitation, in most cases), but it’s in the same vein. The taste is bolder, sharper. Feel free to substitute canned salmon, canned crab, or even shredded chicken.

For such a simple recipe, these are such a treat. Easy because I always have tuna on hand. And they’re healthy too. At only 50 calories a pop, they’d be perfect snacks for the Super Bowl this Sunday.

50-Calorie Tuna Rangoon

Yield: 16 Servings

Serving Size: 1 Tuna Rangoon

Calories per serving: 50

Fat per serving: 2g

If you love crab rangoon, you'll love this lighter baked version made with tuna!

Ingredients

  • 1 6-ounce can solid white albacore tuna in water, drained and flaked
  • 3 tablespoons full fat sour cream
  • 3 tablespoons full fat cream cheese
  • 1 tablespoon soy sauce
  • 1 scallion, finely chopped (about 2 tablespoons)
  • 1 garlic clove, minced
  • 16 wonton wrappers (find them in the refrigerated section of the produce dept.)
  • Duck sauce, for serving

Instructions

  1. Preheat the oven to 400 degrees F. Spray a wire rack with cooking spray and set it on top of a cookie sheet. In a medium bowl, combine the tuna, sour cream, cream cheese, soy sauce, scallions, and garlic.
  2. Lay the wonton wrappers on a clean work surface. Spoon 1 teaspoon of the tuna mixture onto the center of each wrapper. Fill a small bowl with water, dip your finger, and moisten 2 of the 4 sides of the wrapper. Fold the wrapper over so that the corners meet and you’ve formed a small triangle. Press firmly to seal the edges and place it on the prepared rack. Repeat with the remaining wontons wrappers.
  3. Bake until the tuna rangoon are lightly golden and the edges are crisp, 10 to 12 minutes. Serve with duck sauce for dipping.

Notes

Nutrition Information for 1 Tuna Rangoon: Calories 50, Fat 2g, Carb 5g, Fiber 0g, Sugars 0g, Protein 4g

http://www.canyoustayfordinner.com/2011/02/01/tuna-rangoon/

 

Comments

  1. Mad_Adam says

    Lady, I thank you for this recipe. You just solved my “what to make for the Oscar party” dilemma! I cannot WAIT to try this!!!!!

  2. says

    these look PERFECTLY BEAUTIFUL !

    we could TOTALLY eat chinese together!! I swear to you I ALWAYS ask how many crab rangoon people will eat, because we should order accordingly… and if I feel I didn’t get as many as I want, I’ll swear to you then too! 😉

    these these look amazing, your list of what to order looks amazing (I wouldn’t bother with the rice – filler – so I can eat more rangoon).

    😀

  3. says

    Yum! Those sound great! And thanks for the tip on using the wonton wrappers on the buffalo recipe too!
    Btw..I referenced you in my latest blog post…it’s cookies!

  4. Karen Matthews says

    Perfect timing !!!:) I’m making the buffalo chicken rolls tonight and these rangoons look lovely for use up the wrappers. Thanks

    KarenXO

  5. says

    oh my gosh I thought I was the only person that would rather eat crab rangoons with hot spicy mustard or that red stuff, instead of an entree.

    plus I love the upside down bowl of rice look too! I actually serve my rice at home like that!

    well, I know what to add to my grocery list now!!!!!

  6. Jenn says

    Do you use a nifty tool to calculate the nutritional info for your recipes? I’ve been trying to figure out the best way to track that info

  7. johnny says

    The tuna ragoons look fantastic, you never cease to amaze me! And thanks to Jen for the question about calorie counting from a recipe, I will check that sight out. The calorie counting books and websights always leave that dish out that you just cooked!

  8. Ali says

    Andrea! Very, very nice! I know how you feel about Chinese food. Where I live, most Chinese restaurants are buffet. Yuck! I grew up in an area that prided themselves on more traditional service and dim sum! So, I can relate when you find a place that is super fantastic!

    I most certainly will try this recipe! Did I mention that my mouth was watering???

  9. says

    I want to weep with joy because I’m not the only one who demands crab rangoons with her Chinese food. I will give away my entree, but if you touch my portion of rangoon, I will be forced to stare you down till you feel the pain I’m emanating from my sad, puppy dog eyes. *sniff* These will be made. I have a bajillion cans of tuna in my pantry.

  10. Vicki McComas says

    Try adding a splash or two of brandy to your recipe. It makes it extra yummy. If you can get your hands on Gyoza wrappers, I use them to make Pierogi all the time. My husband who is polish thinks I hand roll the dough

  11. Andrea says

    Yes! Now I can use up those leftover wonton wrappers sitting in my fridge! :) Those look delicious annnddd healthy. What temp. did you set your oven at?

  12. Martha says

    I just made these using white crab meat and they were awesome!! My boyfriend was having a bad day but I think these helped cheer him up =)

  13. Melissa says

    You are the first person who has ever grasped my love of crab rangoon. They’re so good, I can never understand people who don’t like them.

  14. says

    A.Maz.Ing.
    I am also a fan of canned white tuna. Especially since I have enough to feed a small army- this, by the way, is why you do not go to the grocery store after having a dental procedure. For whatever reason, I filled my basket with canned tomatoes and tuna. I think I had it on my list but just 1…not 12.
    Now at least I have a good use for the tuna! Thanks!

  15. M says

    Made these earlier with my daughter. We both LOVED them! Sooo good with the major bonus of not being bad for us. Fantastic!

  16. Elle van Ketel says

    I tried leaving out the garlic, swapping the green onions for minced chives ( same amount) and add 1/2 can of minced water chestnuts, and a grating of ginger…..super idea, though. Who knew..TUNA! It’s not just for casseroles!

  17. Christine Marshall says

    I made these last night and they were terrific! I will definitely make these again! Thanks for sharing the recipe :)

  18. Matt Held says

    These sound great, and I’m going to try them but would also love to see the pictures, looks like all the links are broken.

  19. Hannah says

    SOOOOOOO excited that I found your blog today!!! Next grocery trip I’m getting the stuff to make these because believe it or not, I am in a house with no sour cream or cream cheese. Have no idea how that happened?!

    Oh and do you think you could put me on a diet? hahaha

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