Discover how tuna has become a staple in the human diet over the past 200 years, and learn how to buy and store it safely, along with some delicious tuna recipes.

Tuna is an excellent source of protein, as well as other minerals and vitamins. It is also known as “white meat.” Tuna is an oily fish. Tuna is a source of healthful omega-3 fatty acids. It is low in fat and sodium. It is a good source of protein, and a very good source of vitamin B12, thiamin, and niacin.

A few weeks ago, I posted a tuna recipe on the recoveryhealthcare blog. The post was titled “Tuna Recipe & Nutrition: A Quick & Delicious Way to Boost Your Protein Intake.” There was a part of the recipe that I didn’t mention: canned tuna often contains mercury.. Read more about tuna fish recipes and let us know what you think.

A Quick Look

Tuna is a large fish with a large market. After shrimp, tuna is the second most popular seafood in the United States. Despite concerns about the species’ environmental sustainability and mercury concentration, its popularity endures. Skipjack tuna is definitely the best option if you’re concerned about these issues. This species has a low mercury content and, in comparison to other tuna species, nevertheless has a large population in the ocean. Although fresh tuna is available, it is most commonly found in a can, where it is offered as a solid loin, chunks, or flakes, and packed in water, oil, flavored sauces, or broths. Tuna has a gentle oceanic flavor and a soft, sumptuous mouthfeel whether raw or lightly cooked. Tuna in a can is a bit dry and has a distinct fishy odor, but it’s perfect for making sandwiches.


Tuna is a little fish that comes in a small can.

Yellowfin, bluefin, albacore, skipjack, tongol, and bigeye tuna are all members of the Thunnini tribe, which contains subgroups like yellowfin, bluefin, albacore, skipjack, tongol, and bigeye tuna. Some tuna species are small, measuring less than two feet long and weighing less than four pounds, while others are larger, measuring up to 15 feet long and weighing up to 2000 pounds.

Tuna fishing is also a huge business. A huge tuna in North America can easily cost $20,000 or more. Tuna fishing can be much more profitable in Japan. A mid-size bluefin tuna sold for nearly $1.5 million USD, setting a new record.

Several tuna species, however, are threatened with extinction as a result of economic demand and overfishing. Bluefin tuna, in particular, are in perilous shape. Albacore, skipjack, and yellowfin tuna continue to be more abundant in the oceans, making them better alternatives for environmentally concerned consumers.

Because of mercury concerns, the Environmental Protection Agency recommends limiting tuna consumption to one 6 oz can per week for anyone under 110 pounds and two cans for those who weigh more. Larger fish, such as bluefin and albacore, have higher food chain positions and accumulate more heavy metals from their diet. Consumption of these species should be limited if mercury is a concern.

Despite the aforementioned reservations, tuna is America’s favorite fish. It is the second most popular seafood after shrimp. The majority of tuna is marketed in cans and eaten as a sandwich filling.


Because tuna is such a massive fish, most people will never see one in its whole unless they go to specialised fish markets.

Tuna is typically offered in cans or portioned into steaks and fillets, which can be purchased fresh or frozen.

Fresh tuna has a strong, meaty texture and a rich, reddish brown hue. It has a delicate, somewhat sweet flavor and a smooth, pleasantly oily texture when eaten raw, as in sushi and sashimi. The marine flavors intensify while the fish is cooked, and the texture becomes tougher. Most chefs like tuna that is lightly seared rather than fully cooked.

The flavor of canned tuna varies depending on whether it is packed in water, oil, sauces, or broths. Depending on the species, canned tuna has a slightly rough, dry texture and a hue that ranges from blush to dusty rose. Tuna in a can has a strong fishy flavor, and opening one will send all of the neighboring cats fleeing.

Nutritional Information

One (drained) can of light tuna packed in water (about 165g) contains 142 calories, 32.1 grams of protein, 1.6 grams of fat, and no carbs, fiber, or sugar. Tuna is a strong source of iron and a good source of vitamin D and phosphorus.

For people under 110 pounds, the Environmental Protection Agency recommends limiting tuna consumption to one 6 ounce can per week, and two cans for those who weigh more.


Tuna is most commonly sold in cans, which can be obtained at most grocery stores.

Tuna comes in solid, chunk, or flaked varieties, which are further classified as either “white” or “light” when canned or, less commonly, jarred. Tuna can be packed in a variety of ways, including water, oil, brine, broth, and flavored sauces.

Solid tuna is typically more expensive and refers to a full loin of tuna. Chunk tuna is created from broken loin portions, while flaked tuna is made from the residual pieces, which are usually very small loin fragments.

The description “white” or “light” refers not only to the tuna species, but also to the mercury concentration. Yellowfin and albacore tuna are classified as white tuna, whereas skipjack and tongol are classified as light tuna. Mercury levels in light tuna are typically lower than in white tuna.

Although most tuna is packaged in water, it can also be found in oil or other flavored mediums. Read the ingredients, as you should with any packaged product. Products with a lot of sugar, low-quality oils, or unpronounceable components should be avoided.

Tuna can be bought fresh or frozen at major grocery stores and seafood markets. Shop at stores you know and trust for high-quality products.

When purchasing fresh tuna, seek for cuts that are moist (but not wet) and have a deep color that is almost translucent. Raw tuna should have a light seashore aroma rather than a strong fishy aroma, which could indicate that it has gone rotten. Other indicators of faulty tuna include dullness or browning (a sign of oxidation) or “gapping,” which occurs when the muscle begins to split into flakes, leaving gaps in the meat.


Tuna should be stored refrigerated or frozen unless it is in a sealed can (in which case it will have a lengthy shelf life; check the expiration date on the label).

Raw fish is best prepared on the day of purchase, however it will keep in the fridge for about 24 hours. You can freeze tuna if you know it was not previously frozen and then thawed. Wrap it tightly in plastic and store it in the freezer for up to three months. If you buy frozen tuna that has been thawed, it is better not to re-freeze it.

Tuna can be kept in the fridge for three to four days after cooking, or frozen for up to three months in an airtight container.

Tuna salad made using canned tuna and mayonnaise should be stored in an airtight container in the refrigerator for three to five days.


Canned tuna is ready to eat right out of the can, though if it was packed in water, a little seasoning may be required to make it taste more intriguing.

Fresh tuna is finest when lightly seared on the outside while still soft on the inside. Here’s how you can do it:

To begin, pat the outside of the tuna dry with a clean paper towel. Excess moisture on the outside will inhibit the beautiful caramelization that a good sear is known for.

Then, in a pan, heat your choice of oil or butter over medium-high heat. Heat until the oil/butter is shimmering.

Season your tuna cuts with salt and pepper and place them in the pan. As soon as the meat touches the pan, it should begin to sizzle. Cook the tuna for 1-2 minutes on each side. It’s best not to lift or move the pieces until the timer goes off, as this will impede proper searing. If your tuna cut is particularly thick (over an inch), extend the cooking time to 2-3 minutes on each side.

The tuna is ready to eat once it has been cooked. If desired, season with more salt and pepper.



With colorful, crunchy “confetti” pieces of jalapeno and bell pepper, canned tuna, which almost everyone has in their pantry, gets a fresh touch. This creates a tasty and easy-to-make healthy lunch when served over ripe avocado boats.


tuna in a water bath 1 greek yogurt can 1/2 teaspoon salt 4 tablespoons lime juice 2 avocados, ripe, halved, pit removed 1/4 teaspoon pepper, freshly cracked to taste jalapeño pepper, seeds removed, chopped 1 small red bell pepper, seeds removed, chopped 1/2 fresh cilantro, finely minced garnish


Time to Prepare: 20 minutes Time to cook: 0 minutes Approximately 2-4 servings

Combine the tuna, Greek yogurt, lime juice, salt, and pepper in a mixing bowl. Add the chopped peppers and mix well.

To serve, divide the tuna mixture into four equal portions and top with avocado halves.

Serve with a garnish of freshly chopped cilantro.

Book of Free Recipes

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For a free copy of the Encyclopedia of Food recipe book, go here.

Tuna is a great way to get lean and build muscle fast. Tuna has a high protein and low fat content to help you build lean muscle mass. Tuna is a very healthy fish and can be eaten by people with any diet. Tuna like to eat small fish, such as mackerel and anchovy, and this means that tuna is very rich in omega 3 fatty acids, which are great for your health.. Read more about yellowfin tuna recipes and let us know what you think.

Frequently Asked Questions

What can I mix with canned tuna?

Canned tuna is a great source of protein, so you can mix it with anything from peanut butter to mayonnaise.

How do you make tuna taste good?

I am not sure what you mean by tuna taste good.

How can I eat canned tuna healthy?

Canned tuna is a great source of protein and omega-3 fatty acids. However, its important to make sure that the canned tuna youre consuming is packed in water rather than oil. This will help ensure that your body can absorb all of the nutrients from the fish.

This article broadly covered the following related topics:

  • canned tuna mercury levels by brand
  • canned tuna nutrition
  • skipjack tuna nutrition
  • mercury in tuna
  • canned tuna with lowest mercury levels
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