Canned tuna is always the staple element in most family pantries. It is a versatile ingredient that can be used for anything like salads, sandwiches, or even pasta. It is rich in protein and the best thing to cook when you have no time to refill your fridge. With many simple canned tuna recipes out there, it must be something you must have in your pantry.
However, in choosing a canned tuna, you need to pay attention to the nutrition perspective. Mostly canned tuna is packed in two types; marinated in water and oil. Tuna that is marinated in water has half calories of the one marinated in oil. Besides, it is less sodium. Tuna marinated in oil has more flavor and is rich in protein. So, consider this reason if you want to buy canned tuna.
What Is The Color Of Good Quality Tuna?
Canned tuna has different colors from pink, to beige, to gray to white. It depends on the process types; canned light and canned white.
The canned light tuna is made of tongol, skipjack, or yellowfin tuna. Typically the color is dark pink or has two colors; red and yellow.
Canned white tuna has lighter color from light pink to white. It depends on the age, size, and fat.
What To Look for When Buying Canned Tuna?
Regardless of the brand, here is what to look at when buying canned tuna:
How it is sourced
Tuna is a source of protein. However, the way it is sourced damages the environment. When buying canned tuna, check if it is caught by line fishing or caught by pole because these are the most sustainable ways.
Choose wild caught
Go for a wild-caught is often better than farm-raised tuna. Farm-raised tuna often live in a controlled environment. It has questionable modifications.
Avoid mercury
Check the nutrition facts to make sure the mercury is low. Buying “light” tuna is considered better as it is from skipjack. Skipjack has lower mercury.
Check the packaging
The first rule when shopping for anything canned, choose BPA-free products. BPA stands for bisphenol A which is harmful.
Simple Canned Tuna Recipes You Must Try
Korean Spicy Tuna
This is one of the best-canned tuna recipes with rice you must try. You can use any type of tuna you like, but we like canned tuna in oil.
Here, we use ttukbaegi to cook the tuna. It is a Korean clay pot. If you don’t have it, you can use a regular pot.
Ingredients
For the sauce
- 4 tablespoon soy sauce
- 2 tablespoon fish sauce
- 1 tablespoon sesame oil
- 2 tablespoons sesame seeds
- 3 tablespoons red pepper flakes or gochugaru
- 1 tablespoon sugar
- Black pepper
For the veggies and tuna
- 500 g canned tuna
- 4 jalapenos, 1 green bell pepper, 3 serranos, chopped
- 6 cloves garlic, chopped
- 1 bundle of green onions, chopped
- 1/2 onion, chopped
Instructions
- For the sauce, combine the ingredients with 3 tablespoons of water. Mix the ingredients until the sugar dissolved. Set aside.
- In a pot, add tuna, jalapeno, garlic, then onion, and the next green onions. Pour the sauce and cover the pot. Bring it to a boil with medium-high heat, then reduce the heat to low and bring it to a simmer for 10 minutes.
- Enjoy the tuna with rice, fried egg, kimchi, and other side dishes you like.
Tuna Mayo Rice Bowl
The perfect pair for tuna is rice! This tuna mayo rice bowl will be your favorite dish. The mayonnaise holds the tuna together while the sesame oil brings richness. You can also adjust the seasoning as you like. Check the recipe!
Ingredients
- 1 can tuna (choose the one marinated in oil), drained
- 2 tbsp mayonnaise
- 1 tsp sesame oil
- 1/2 tsp soy sauce
- 1 cup cooked rice
- Toasted sesame seeds (black or white), chopped scallion or furikake for topping
Instructions
- Using a bowl, stir mayonnaise, tuna, soy sauce, and sesame oil.
- Set the rice in a bowl and arrange the tuna on top of it. Sprinkle furikake, sesame seeds, or scallions.
- Enjoy!
Tuna Salad
It is an addictive salad that is served with lettuce wraps. You can also enjoy it with pita bread or even crackers! It just needs 20 minutes to make and this recipe is for 12 servings. It is perfect for a small party!
Ingredients
- 5 cans of light tuna in water (drained and flaked)
- 1/2 cup dried cranberries
- 1/2 cup chopped carrots
- 1/4 cup chopped onions
- 1/4 cup chopped cilantro
- 1 tbsp sesame seeds
- 1 1/2 tsp ground ginger
- 1 1/2 tsp ground red chile pepper
- 3/4 tsp kosher salt
- 1/2 cup mayonnaise
- 1/4 cup chili paste (sambal)
- 2 tbsp sesame oil
- 1 tbsp soy sauce
- 1 tbsp honey
Instructions
- Mix in carrot, cranberries, tuna, cilantro, green onions, ginger, sesame seeds, ground chili pepper, and kosher salt in the bowl.
- Add chili paste, mayonnaise, sesame oil, honey, and soy sauce in a separate bowl. Mix it well.
- Add the sauce to the tuna mixture and stir it to coat.
Tuna Burritos
Tuna burritos are all you need. They are perfect for lunch. You can create a delicious burrito with simple ingredients. This recipe is for 4 servings. Even your kids will love them too.
Ingredients
- 1 tablespoon olive oil
- 1 brown onion, chopped
- 2 garlic cloves, crushed
- 425g tuna in brine, drained
- 8 burrito tortillas
- 410g can crush tomatoes
- 1 cup grated cheese
- 1/4 cup coriander leaves
- Diced avocado
- Sour cream
Instructions
- Set the oven to 180 degrees C and preheat it. Grease the baking dish.
- Heat the oil and then saute garlic and onion until soft. Add tuna then tomatoes. Season it with pepper and salt. Stir occasionally and let it cook for about 5 minutes. Remove it from the heat.
- Prepare the tortilla and spoon the tuna onto it. Sprinkle some cheese over it. Repeat until finished. Bake the burritos for around 20 minutes. If the cheese becomes golden, remove it from the oven.
- Serve the tuna burrito with avocado, coriander, and sour cream.
Tuna Pasta
Are you a pasta lover? This pasta tuna will fulfill your pasta craving. This recipe just needs 11 ingredients which can be found in your pantry. You just need 30 minutes to make this delicious meal. Check the recipe!
Ingredients
- 300 fusilli pasta
- 2 teaspoon olive oil
- 4 shallots, sliced
- 40 g black kalamata olives, halved
- 1 tablespoon baby capers, drained
- 1 anchovy fillet, chopped
- 400g punnet tomato, halved
- 1 tablespoon red wine vinegar
- 2 cans tuna in oil, drained
- 1/4 cup basil leaves
- 40g baby rocket leaves
Instructions
- Cook the pasta until al dente. Drain it.
- Heat the oil over medium heat and then add olive capers, anchovy, and spring onion. Stir until aromatic. Add in tomato and stir until softened. Remove the mix from the heat and then add vinegar and season it with pepper.
- In a bowl, mix the pasta with tuna, tomato mixture, and basil.
- Serve it with a rocket.
Tuna Sandwiches
Are you bored with regular sandwiches? Probably you need to upgrade it with this tuna sandwich recipe. It is a delightful combination of herbs and cheese. Check the recipe!
- 1 can light tuna marinated in water, drained, and flaked
- 2 eggs, hard-boiled and chopped
- 1/3 mayonnaise
- 1/4 cup minced chives
- 2 tsp minced parsley
- 1/2 tsp dried basil
- 1/4 tsp onion powder
- 8 slices bread, toasted
- 1/2 cup shredded cheddar cheese
Instructions
- Prepare and preheat the broiler.
- Mix 7 ingredients and set aside. Place 4 slices of toast on the baking sheet. Top each of it with tuna mixture and don’t forget to sprinkle it with cheese.
- Broil the bread until the cheese is melting. Remove the bread from the heat and then top with another toast.
- Serve!
Tuna Wraps
The tuna wraps are packed with nutrients. It has a rich flavor with a combination of tuna and crunchy vegetables. These wraps are perfect for breakfast. Your kids will love them too!
Ingredients
- 1 can light tuna in water
- 1/4 cup chopped celery
- 1/4 cup green onion, chopped
- 1/4 cup water chestnuts, chopped
- 3 tbsp sweet red pepper
- 2 tbsp mayonnaise
- 2 tsp mustard
- 2 tortillas
- 1 cup shredded lettuce
Instructions
- Mix the ingredients in the bowl.
- Prepare the tortillas and then spread the mixture over it. Add lettuce and then roll up.
- Enjoy!
FAQs
Should I Cook Canned Tuna?
You can eat canned tuna raw. Most tuna is cooked before it is preserved in a can. Therefore, it is safe to eat it straight out of the can. The fish has been boiled to remove the bacteria. So, it is generally safe to it raw or simply to cook it with other ingredients to add more protein.
Is Canned Tuna Healthy?
Yes, it is! canned tuna is healthy because it contains protein, vitamins, and other important minerals such as B-complex vitamins, Vitamins D and A, selenium, iron, and phosphorus. It is also rich in omega-3.
Can I Eat Tuna Every Day?
Tuna is incredibly rich in nutrition. However, you should not consume tuna every day. It is recommended by the FDA to eat 3-5 ounces of tuna or 2-3 times a week.