7 Healthy recipes to make with canned Tuna

The tuna sandwich is a lunchtime staple for a reason. The Marine Stewardship Council recommends canned tuna as an affordable, sustainable protein source. To buy sustainable tuna, look for the MSC blue fish label. If grilling salmon or creating fish tacos looks complex, tuna is a simple alternative.

The tuna salad sandwich isn't a culinary masterpiece. Mayonnaise, for instance, has more negative impacts than favorable ones. USDA estimates 1.6g per tablespoon. The American Heart Association advises against daily consumption of more than 200mg, which is roughly 12% of the recommended limit in one tablespoon. 3-ounce serving of canned light tuna offers 22g of protein. Tuna has healthy unsaturated fat.

Essential Things to Think About How to Choose a Good Tuna Can

The tuna section of the supermarket might be a daunting place to start. Which of these cans should you grab? In any case, here are some things to remember.

Variety

The FDA and EPA suggest light tuna. As it has less mercury than other tuna, the Environmental Defense Fund recommends eating it. Mercury, both natural and artificial, may harm pregnant and breastfeeding women and children. These populations can eat canned light tuna three times a month, depending on age. Mercury levels may prevent you from eating fish frequently. One or two weekly meals of low-mercury fish may reduce heart disease mortality by 36%.

Finally, each meal needs little more than five key components (not including salt, pepper, oil, or vinegar).

Open-Faced Tuna Melt

These are the things you'll need to cook it &miinus;

• To make 16 bite-sized pieces, cut one small whole wheat baguette into half-inch slices.

• Three five-ounce cans of tuna packed in water without any extra salt and drained

• 2 tablespoons of salad dressing, such as Italian or oil and vinegar

• One Grain of Kosher Salt

• A single freshly-ground peppercorn

• cheese, cheddar, 1/4 cup

• 1/4 cup of your favorite fresh greens, like arugula

Directions

• Get the oven ready at 375 degrees F.

• On a baking sheet, arrange the baguette slices in a single layer. Toast the bread for 2 minutes in a preheated oven or until golden.

• Meanwhile, in a small mixing bowl, add the tuna, salad dressing, salt, and pepper. Evenly distribute the tuna mixture among the bread slices.

• Return the pans to the oven with a sprinkle of cheese to reheat the tuna and melt the cheese.

• Finish with arugula and serve.

Whole-Grain Tuna Wrap

These are the things you'll need to cook it −

• Two and a half five-ounce cans of tuna, packed in water with no extra salt, drained

• 3 tablespoons of white wine vinegar

• 2 Tablespoons of high-quality olive oil

• 14 cups chopped black olives (with pits removed)

• One Grain of Kosher Salt

• A single freshly-ground peppercorn

• A pair of whole-wheat tortillas

• Two cups of lettuce, any kind (the darker, the better)

• One medium-sized tomato, chopped

Directions

• In a small bowl, combine the tuna with vinegar, olive oil, olives, salt, and pepper. Put everything in a bowl and whisk it together gently.

• Spread the tortillas out and fill each one with half the tuna mixture. Lay half the lettuce and tomato slices on each wrap, then fold it up.

Tuna and Avocado Toast

These are the things you'll need to cook it −

• Little pieces of whole-grain bread

• A single ripe avocado

• 2 teaspoons of lemon juice (either freshly squeezed or bottled) 14 teaspoons of kosher salt

• 1/8 teaspoon of finely powdered black pepper

• One and a half ounces of tuna packed in water with no added salt and drained

• A dash of cayenne pepper and some sliced red onion, 2 tablespoons (optional)

Directions

• Toast the bread in a toaster oven for 3 minutes or until it is golden brown.

• Meanwhile, in a medium bowl, combine the avocado, lemon juice, salt, and pepper. Use a fork to mash the items together. Spread the avocado mixture over the bread evenly. To taste, tuna, onion, and spicy sauce can be sprinkled on top. Start serving right now.

Tuna Pasta Salad

These are the things you'll need to cook it −

• One and a half cups of whole-wheat pasta

• One and a half ounces of tuna packed in water with no added salt and drained

• The equivalent of 10 tiny, pitted black olives

• Half a cup of cherry tomatoes halved

• White wine vinegar, 2 tablespoons

• One Grain of Kosher Salt

• A single freshly-ground peppercorn

• Toppings of fresh basil (optional)

Directions

• Combine everything in a serving bowl except the basil and mix gently to coat the spaghetti and tuna.

• Add basil as a garnish right before serving.

Nicoise Salad

These are the things you'll need to cook it −

• Three cups of mixed baby lettuce

• One and a half ounces of tuna packed in water with no added salt and drained

• 2 hard-boiled eggs, sliced in half 3 Campari tomatoes, cut into quarters

• Red onion, sliced (about 1 tablespoon's worth) (optional)

• One tablespoon of high-quality olive oil

• 2 tablespoons of pure, unsweetened lemon juice

• One Grain of Kosher Salt

• A single freshly-ground peppercorn

Directions

• Mix the lettuce, tuna, tomatoes, eggs, and onions in a bowl (if desired).

• Olive oil, lemon juice, salt, and pepper should be mixed in a small basin. When the salad has been tossed, the dressing may be poured over it.

Tuna-Stuffed Avocados

These are the things you'll need to cook it −

• Half of a ripe avocado, skinned and seeded

• One and a half ounces of tuna packed in water with no added salt and drained

• The equivalent of 2 tablespoons of chopped red onion

• Three tablespoons of chopped celery

• 3 tablespoons of nonfat Greek yogurt

• 14 teaspoons of kosher salt

• 1/8 teaspoon of finely powdered black pepper

Direction

• Arrange the avocado halves on a serving platter.

• Combine the remaining ingredients in a mixing dish and toss to incorporate. Put the filling into the avocado halves very carefully.

Deviled Eggs, Tuna Stuffed

These are the things you'll need to cook it −

• Hard-boil 5 jumbo eggs.

• One and a half ounces of tuna packed in water with no added salt and drained

• The equivalent of 2 tablespoons of nonfat Greek yogurt

• 1 tablespoon of mustard

• 1-tablespoonful of finely sliced dill pickles

• Two teaspoons of freshly chopped parsley (plus more for garnish)

• Add a dash of paprika powder for color and flavor (optional)

Directions

• Lengthwise, cut the eggs in half. Gently transfer the yolks to a basin and set the whites aside.

• The egg yolks should be mashed gently with the back of a fork. Add the tuna, yogurt, mustard, pickles, and parsley to the egg yolk bowl. To ensure a smooth mixture, stir it thoroughly.

• Next, carefully stuff the tuna mixture into the egg white halves.