Tuna is packed with protein and healthy omega-3 fatty acids making it one of the best fish to eat when working to gain muscle, get on track to a healthier lifestyle, and even lose weight. Tuna salad can be so versatile and is an amazing low calorie and low carb option. Additionally tuna salad can easily be paleo and keto friendly.
Most people are not intrigued when they hear a tuna recipe. When you think of tuna salad do you think of tasteless canned tuna? After trying these 3 tuna salad recipes, you’ll never think of tuna as boring again!
What is tuna? Tuna is a saltwater fish that belongs to the Thunnini tribe. Tuna is in the Scombridae, or mackerel, family. How many species of tuna fish are there? There are 15 species of the Thunnini. These 15 tuna fish range in sizes from as small as 50 cm long to as large as 2 meters long!
Where is tuna most abundant? Fishermen catch tuna all throughout the world’s oceans. Temperate waters, tropics, the Pacific and Atlantic Ocean are all home to various tuna fish.
What types of tuna are there? Bluefin, Atlantic, and Pacific tuna are commonly used in sushi and sashimi. Yellowfin, big-eye tuna, and Skipkack are found in the tropics. Bluefin and albacore tuna live in temperate waters. The typical “canned tuna” involves white, or albacore tuna. This type of tuna fish is most commonly found in the Pacific ocean.
Does tuna contain mercury? You may have heard about tuna fish containing mercury, and yes it is true. According to the FDA nearly all seafood contain some trace of mercury. Consuming a high amount of mercury can lead to mercury poisoning. This is exactly why pregnant women and children are sometimes advised to watch their tuna intake.
The real question is how much tuna leads to mercury poisoning? Nobody really know how much tuna is too much tuna when it comes to mercury poisoning. You must take into account several factors: what type of tuna are you consuming? Are you sensitive to mercury?
According to the Center For Disease Control and Prevention, consuming .3 micrograms per kg per day of mercury, poses minimal risk. What does that mean? An average can of light tuna you’d find at the supermarket contains 18.11 micrograms of mercury. Now, an average tuna steak or sushi can contain up to 97 micrograms of mercury.
With that being said, divide the mercury amount by your weight in kg. If you enjoy one can of light tuna a day containing 18.11 micrograms of mercury, and you weigh (let’s say 130 lbs) 61 kg, how much at risk are you of developing mercury poisoning? That brings you to a total of 0.29 micrograms of mercury. So according to the CDC you can say that eating one can of light tuna per day will not cause mercury poisoning.
Is eating tuna fish everyday bad for your health? As you can probably tell, consuming a tuna steak per day may pose more of a risk than eating a can of light tuna. Most people don’t consume tuna everyday, but the overall point I’m trying to make is that the level of mercury poisoning depends on several factors, and really is pretty overhyped (for healthy adults that are not pregnant.)
Most experts will agree that the benefits of eating tuna are higher than the chances of mercury poisoning. What are omega 3 fatty acids? Why are they good for your health? Tuna is especially high in omega-3 fatty acids and omega-3 fatty acids are essential for a healthy diet.
EPA and DHA are sources of Omega 3. They are abundant in certain fish: salmon, sardines, and you guessed it- tuna! These omega 3 fatty acids are essential to building cells and aid with brain function.
The American Heart Association recommends consuming fish high in omega 3 fatty acids at least twice per week. Research has shown that eating foods high in omega 3 fatty acids reduces your risk of heart disease and stroke.
Still with all these positive facts about the benefits of tuna, sometimes we find ourselves staring at a can of tuna with little desire. I promise you’ll find a new love for tuna after you try these 3 ways to make tuna salad!
1. Tuna Salad Sandwich
What You Need:
2 cans light tuna
1/2 cup chopped red onion
1 cup chopped celery
1 cup craisins (dried cranberries or raisins)
2 tbsp chopped parsley
2 tbsp chopped dill
Salt & pepper to taste
1 cup mayonnaise
Sliced pepper jack cheese
Fresh rustic bread
Instructions:
Chop all your ingredients and combine them in a bowl with the tuna. Fold in mayonnaise, and season with salt and pepper. Chill in the refrigerator for about 20 minutes to let the flavors marry.
I love fresh rustic bread from the bakery. Cut thick slices and top with tuna salad. Add the thin slices of pepper jack cheese. Serve alongside grapes, or fresh greens.
These beauties can easily be transformed into tuna melts. Just toast the bread on a griddle, add the tuna salad, and cheese. Cover and let the cheese melt. Enjoy!
2. Avocado Tuna Salad Lettuce Boats
What You Need:
2 cans tuna
2 cups cubed avocados
1 cup chopped celery
1/2 cup chopped red onion
1/2 cup slivered almonds
1/2 cup craisins (dried cranberries or raisins)
1/4 cup chopped dill
Salt & pepper to taste
1 cup mayonnaise
Large leaves of romaine lettuce
1/4 cup shredded Colby jack cheese
Instructions:
In a large bowl, combine tuna, cubed avocados, celery, red onion, almonds, dill, and craisins. Season to taste with salt and black pepper. Add the mayonnaise and stir to combine.
Wash and trim large romaine lettuce leaves and top each leaf with a heaping spoonful of the tuna salad. Top with shredded Colby jack cheese.
3. Classic Tuna Pasta Salad
What You Need:
2 cans tuna
1 1/2 cup cooked spiral pasta
1/2 cup chopped red onion
1 cup chopped celery
1/2 cup halved cherry tomatoes
1/2 cup craisins (dried cranberries or raisins)
1/2 cup pecans
Salt & pepper to taste
1 cup mayonnaise
2 tbsp butter
Instructions:
Cook spiral (or your favorite) pasta, drain, and melt 2 tbsp butter in the pasta. Add the tuna, red onion, cherry tomatoes, celery, craisins, pecans, and season with salt and pepper to taste. Add mayonnaise and combine! Chill in the refrigerator for 15 minutes prior to serving.
Now you’re equipped with 3 flavorful ways to make a tuna salad! Enjoy!