This is a guest post courtesy of the National Fisheries Institute Tuna Council.
Canned tuna has long been a pantry staple, and is a powerhouse food that’s easy to cook with. Canned tuna fuels our bodies with important vitamins and minerals that help keep us in the best possible health at all life stages, from birth through old age. Most health experts agree that the vast majority of Americans would benefit from eating 8-12 ounces of seafood – including tuna – weekly for optimal health.
By just about any measure, tuna is one of the healthiest foods on earth. For millions of American families, tuna is a delicious, inexpensive and nutritious food rich in essential nutrients including protein, vitamin D and omega-3 fatty acids.
Below are some healthy recipes courtesy of HealthyTuna.com, the website of the National Fisheries Institute – Tuna Council, that take tuna from canned to crave-able!
Albacore artichoke sandwiches (serves two)
- 1 can (6 oz.) Albacore Tuna
- 1 jar (6 oz.) marinated artichoke hearts
- 2 crusty sandwich rolls, split
- 4 large tomato slices
Drain Albacore tuna, set aside. Drain artichokes, reserving marinade. Cut artichokes into quarters and place over bottom half of each roll. Top with tomato and albacore. Drizzle with reserved artichoke marinade. Top with roll.
Tuna Spinach Salad (serves four)
- 12 cups pre-washed fresh trimmed spinach
- 2 cans (6 oz.) drained Albacore Tuna
- 1 cup medium onions, thinly sliced into wedges or rings
- 1 cup crumble blue cheese
- 1/4 to 1/2 cup candied pecans or favorite candied nuts
- Desired amount balsamic vinaigrette OR any cream based dressing desired amount
For each serving, place 3 cups fresh spinach on plate. Gently flake 1/2 cup Chicken of the Sea® Premium Albacore Tuna over spinach. Top with 1/4 cup each of onions and crumbled blue cheese. Sprinkle salad with 1 to 2 tablespoons candied pecans. Server with desired amount of dressing
Tuna Italiano Pizza (serves one)
- 1 (6-oz.) pre-baked individual pizza crust
- 1/4 cup shredded mozzarella cheese
- 1/3 cup diced Roma tomatoes
- 1 teaspoon minced shallots
- 1/2 teaspoon red wine vinegar
- 2 teaspoons fresh-chopped basil
- 1/4 teaspoon fresh-crushed garlic
- 1 can (6 oz.) Tuna in Olive Oil
Preheat oven to 350º F. Place pizza crust on pizza pan. Sprinkle cheese over crust; bake until cheese is melted (about 7 minutes). Meanwhile in bowl, combine tomatoes, shallots, red wine vinegar and garlic; set aside. Remove pizza and flake Tuna evenly over pizza. Mix. Spoon tomato mixture over tuna; sprinkle basil over pizza. Return to oven and bake 5 minutes longer.
According to Registered Dietician Jennifer McGuire, “Fish in all forms, as long as it is prepared in a healthy way, counts toward the 2-3 servings per week goal.” McGuire says that there is no better time to include canned tuna in your diet than now. “As women learn more about the health risks of a traditional low-seafood, high meat American diet, they are looking for healthy proteins to prepare. Fish, from fresh filets to convenient canned tuna, is making a making a real resurgence as a smart-eating staple.”
Jennifer McGuire, a registered dietitian, seafood expert and passionate foodie, is Manager of Nutrition Communication at the National Fisheries Institute (NFI). In her role, Jennifer McGuire enjoys writing, talking and educating about seafood. Prior to joining NFI, McGuire worked on the Nutrition Communication Team at PMK Public Relations in Alexandria, VA, and the Weight Management Team at The Cooper Institute in Dallas. She has contributed nutrition articles to the 5-A-Day Program as well as Balance, the Tufts Daily nutrition section. McGuire earned her undergraduate degree in Communication from Southwestern University and her Master’s of Science (MS) in Nutrition Communication from Boston’s Tufts University. She is a registered dietitian (RD) and member of the American Dietetic Association. McGuire shows what plenty of fish looks like in her real-life diet at blogaboutseafood.com.
About The National Fisheries Institute’s Tuna Council
The National Fisheries Institute’s (NFI) Tuna Council, previously known as the U.S. Tuna Foundation, is dedicated to educating American families about canned tuna safety, sustainability and nutrition. Visit www.healthytuna.com for additional information.