Tuna is one of the most popular fish that is being commercially caught to be canned food. Tuna fish can be found all around the world’s ocean. Lucky us to have abundant tuna fish in the ocean but it does not mean that humans can catch as much as they want because federal regulations will monitor the catch.
Tuna becomes very popular as we can make various delicate healthy food with tuna. Not only the delicious taste of tuna, but tuna is also good for diet as it contains low carbs, low calory, but high proteins. That is why tuna is one of the most recommended food for diet.
Tuna Nutrition Facts
Fish is one of the best sources of nutritious food that our body needs the most. Fish is even better than other land animals meet if we compare the nutrition in it. Here are some nutritious facts about tuna.
- Omega 3
Tuna contains high omega 3 that is an essential nutrient for our body. Omega 3 is really good to help the development of a baby’s brain. It also works to improve the health of joints, hair, eyes. Omega 3 also prevents the improvement of insulin response and obesity.
- Protein
Tuna is also very high in protein and the average of protein in a can of tuna is around 42 grams with essential amino acids. Protein plays a big role in our health including increasing our immune, maintaining body tissue, and has a big role in the repairing and development process.
- Vitamin and mineral
Furthermore, tuna also contains various vitamins and minerals such as vitamin B12, B6, Iron, Potassium, Selenium, Phosphorus, Choline, and Calcium.
Five Things to Do with a Can of Tuna
We can make various menus with a can of tuna. Check out what can we make with it.
- Tuna pasta
The first menu you can make using tuna is tuna pasta. This menu is simple, easy, and fast to make. Add lemon juice while making the pasta sauce to create a fresh taste of the tuna pasta.
Follow the usual steps you use to make common pasta, then just add a can of tuna then stir it with other ingredients. Mix the pasta with the sauce thoroughly and add chopped parsley as the finishing.
- Tuna salad
Another easy tuna menu to make is tuna salad. You may use any vegetables you like such as lettuce, tomato, spinach, and others. A can of tuna can be used to make some servings of tuna salad. You can enjoy the tuna salad as your breakfast or dinner because it is easy and fast to make.
- Canned tuna tacos
Canned tuna taco is even faster than cooking pasta. You can add some toppings you like for the tacos such as avocados, coleslaw, mozzarella cheese, or anything you like. Then you can enjoy the canned tuna tacos for your dinner.
- Tuna sandwich
A tuna sandwich is another idea for the breakfast menu. You can make some servings with a can of tuna to make a tuna sandwich. Complete your tuna sandwich with parmesan or mozzarella cheese, Dijon mustard, fresh lettuce, tomato, and bell pepper. If you are on diet, you can use wheat or black bread for your tuna sandwich.
- Tuna salad sushi
You do not need to go to the restaurant to enjoy tuna sushi because you can just make it at home. You can use a can of tuna to make tuna salad sushi. It will taste great to roll the tuna with rice and dried seaweed or nori. You may also add some vegetables such as cucumber or carrot inside to give a fresh taste to your tuna sushi.