Written by Cassie Oman, Mackenthun’s Dietetic Intern
Updated October 9, 2024
Tuna is a very versatile protein that can be utilized in many different recipes, on a sandwich or eaten on its own. It comes frozen, fresh and even shelf stable in packets
which can last for up to 2 years in your cupboard! Did you know bluefin tuna are considered one of the most valuable fish in the Atlantic?(1) This could be due to the rise in tuna consumption from consumers as it is easily accessible in grocery stores and a quick, easy meal or snack option. Although this tuna is wildly demanded in grocery stores, its sustainability is also at an all-time high because it is no longer subject to overfishing. This means that tuna is a great option for who are in support of increasing sustainability in our environment.(1)
Nutritional Benefits of Tuna
Omega-3 Fatty Acids are high in fresh tuna but are also found in canned tuna in similar or even greater amounts.(2) Omega-3’s help to prevent risk of heart attacks/strokes, aid in
inflammation control and reduce formation of blood clots inside the arteries.
Tuna in Water vs. Tuna in Oil
There are two different types of canned/packaged tuna you can buy: tuna in water and
tuna in oil. Tuna in water is going to be lower in calories and fat but offers less flavor,
whereas tuna in oil will be greater in calorie and omega-3 fatty acids due to its
concentration of oil – ultimately leading to more flavor. Additionally, canned tuna offers the same amount of Omega-3 fatty acids as fresh tuna, but at a cheaper cost!
What Should Consumers Buy?
Ultimately, it is up to the consumers preference. No matter if you are consuming tuna from fresh state and grilling or searing it or you are purchasing cans of tuna; all these
options are going to provide you with the benefits mentioned above, just at different costs. Check out the recipe below to see a simple way to incorporate canned tuna into a
dinner for the family!
Lemon Garlic Tuna Fettucine
By Chicken of the Sea
What You Need:
- 2 packets (2.5 oz. each) Chicken of the Sea Wild Caught Light Tuna Lightly
Seasoned by McCormick, Lemon Garlic - 8 oz. fettuccine pasta, cooked to package instructions
- 2 Tablespoons olive oil
- 1 cup cherry tomatoes
- 4 cloves garlic, minced
- 1/2 cup sliced black olives
- 1/4 cup chopped parsley
- Salt and pepper, to taste
What You Do:
- Cook fettuccini to package instructions and reserve about 1/2 cup of pasta water.
- Heat large skillet on medium high heat. Add olive oil and cherry tomatoes. Sear cherry tomatoes
until charred, stirring occasionally. - Add garlic to the tomatoes and cook until garlic is fragrant, about 1 minute.
- Add cooked pasta, black olives, and pasta water. Stir the pasta and olives with the tomatoes, then fold in the tuna. Gently stir and cook until tuna and pasta are warm.
- Add chopped parsley and season with additional salt and pepper, if needed.
References
1. Fisheries N. Sustainable management means we can have our tuna and eat it too. NOAA. November 17, 2022. Accessed October 9, 2024.
https://www.fisheries.noaa.gov/feature-story/sustainable-management-means-we-can-
have-our-tuna-and-eat-it-too.
2. Ask the doctor: Is canned fish good for the heart? Harvard Health. July 11, 2020. Accessed October 9, 2024. https://www.health.harvard.edu/newsletter_article/ask_the_doctor_is_canned_fish_good
_for_the_heart.
