Tuna (Canned in water, drained, 1 can equivalent)
Canned tuna packed in water is a universally beloved pantry staple recognized for its mild, savory flavor and delightfully flaky texture. Once the excess liquid is removed, this versatile protein offers a clean, meaty bite that readily absorbs the flavors of accompanying ingredients without being overwhelmingly fishy. Its culinary adaptability makes it a go-to ingredient for a wide array of quick and satisfying dishes across various cuisines. From classic creamy tuna salads and comforting melt sandwiches to hearty pasta casseroles and fresh, citrus-infused Mediterranean grain bowls, it serves as an excellent foundational ingredient. Because of the exceptionally low Tuna (Canned in water, drained, 1 can equivalent) calories compared to oil-packed alternatives, home cooks frequently rely on this specific preparation to create wholesome, filling meals that do not compromise on taste or texture.
Culinary & Storage Tips
Selection
Look for cans labeled 'BPA-free' and certified by sustainable seafood organizations (like the MSC) to ensure safer packaging and environmental responsibility. Opt for 'chunk light' tuna if you want to minimize your mercury exposure.
Storage
Store unopened cans in a cool, dry pantry away from extreme heat or cold. Once opened, transfer any leftover drained tuna to an airtight glass or plastic container and refrigerate for up to 3 days.
Healthy Uses
- •Mix with plain Greek yogurt, diced celery, and lemon juice for a high-protein, low-fat alternative to traditional mayonnaise-based tuna salad.
- •Toss into whole grain pasta or a leafy green salad with a drizzle of olive oil and cherry tomatoes for a quick, Mediterranean-inspired meal.
- •Form into patties with oat flour, an egg, and fresh herbs, then lightly pan-sear for a nutrient-dense tuna burger.
Macronutrients
Per Serving
Micronutrients
| Nutrient | Amount |
|---|---|
| Calcium | |
| Choline | |
| Copper | |
| Folate (B9) | |
| Iron | |
| Magnesium | |
| Manganese | |
| Niacin (B3) | |
| Phosphorus | |
| Potassium | |
| Riboflavin (B2) | |
| Selenium | |
| Sodium | |
| Thiamin (B1) | |
| Vitamin A | |
| Vitamin B12 | |
| Vitamin B6 | |
| Vitamin C | |
| Vitamin D | |
| Vitamin E | |
| Vitamin K | |
| Zinc |
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