Author: Coach Sumo | Founder & CEO of KnowYourMealsBlog.com
Like most bloggers and writers, I often get ideas from regular conversations with people. A few weeks ago a very good friend of mine (Hi, Rita!) asked what I thought about canned tuna. Specifically, she wanted to know if I thought it should be avoided because of its extremely long shelf life. When something is processed and packaged for an extended shelf life in stores there is a tendency to assume it is pumped full of harmful preservatives. Through my research, I’ve learned that this is not the case with tuna.
What is canned tuna?
Canned tuna is a popular type of fish that is packed in a can with water, oil, or brine. It is an affordable and convenient source of protein that can be used in a variety of dishes. Canned tuna is available in many different varieties, such as chunk light, solid white, and albacore.
Benefits of Eating Canned Tuna
- Rich in Nutrients: Canned tuna is a rich source of essential nutrients, including omega-3 fatty acids, protein, vitamin D, and selenium.
- Low in Calories: Canned tuna is low in calories, making it an ideal food for people who are trying to lose weight.
- Easy to Prepare: Canned tuna is easy to prepare and can be used in a variety of dishes, such as salads, sandwiches, and casseroles.
- Affordable: Canned tuna is an affordable source of protein, making it a great choice for people on a budget.
- Sustainable: Canned tuna is a sustainable seafood option that is available year-round.
Is Canned Tuna Safe to Eat?
Canned tuna is safe to eat in moderation. However, it is important to be aware of the potential risks associated with consuming too much canned tuna. Tuna contains high levels of mercury, which can be harmful to your health if consumed in large quantities.
The FDA recommends that pregnant women, nursing mothers, and young children avoid eating high-mercury fish, such as albacore tuna. Other types of canned tuna, such as chunk light tuna, are lower in mercury and can be consumed in moderation.
How to Choose the Best Canned Tuna
When choosing canned tuna, it is important to look for high-quality products that are sustainably sourced and low in mercury. Look for products that are labeled as “pole and line” or “troll caught,” as these fishing methods are more sustainable and have lower levels of bycatch.
Definition: bycatch is the unwanted fish and other marine creatures caught during commercial fishing for a different species.
In addition, look for products that are labeled as “low mercury” or “mercury tested.” These products have been tested for mercury levels and have been found to be safe for consumption.
Are All Brands and Processing Methods Created The Same?
When it comes to processing canned tuna, there are several differences between top manufacturers such as Starkist and Wild Planet. These differences can affect the quality, taste, and nutritional value of the canned tuna.
Starkist uses a process called precooking, where the tuna is cooked before it is canned. The precooking process can cause some loss of nutrients, but it can also result in a milder flavor and softer texture. This makes Starkist tuna a good option for people who prefer a less fishy taste.
On the other hand, Wild Planet uses a process called raw packing, where the tuna is packed raw into the can and then cooked. This process helps to preserve the natural flavor and nutritional value of the tuna, but it can result in a stronger, more fishy taste and firmer texture. This makes Wild Planet tuna a good option for people who prefer a stronger, more flavorful tuna.
In addition, Wild Planet uses a sustainably caught tuna that is pole and line caught, which means that the tuna is caught one at a time, without the use of nets or other methods that can harm other marine life. This makes Wild Planet tuna a more environmentally friendly option.
Starkist, on the other hand, sources its tuna from various regions around the world, which can make it difficult to trace the origin of the fish and ensure that it is sustainably caught.
Overall, the processing methods and sourcing practices of top canned tuna manufacturers can have a significant impact on the quality, taste, and sustainability of the product. It is important to read labels and choose brands that align with your personal preferences and values.
Recipe Time!!!
If you follow my TikTok page you know that I post dozens of recipes a month, so you know most of my blog posts will likely feature a recipe or two.
I’ve included a recipe I created for a friend who has a deli in Martha’s Vineyard. It is truly heavenly to the taste buds!
Martha’s Vineyard Tuna Salad
Ingredients:
- 2 cans of high-quality tuna (such as Wild Planet or Bumble Bee Prime Fillet)
- 1/4 cup of finely chopped red onion
- 1/4 cup of finely chopped celery
- 1/4 cup of finely chopped dill pickles
- 1/4 cup of mayonnaise (use a high-quality brand such as Duke’s or Hellmann’s)
- 1 tablespoon of Dijon mustard
- 1 tablespoon of fresh lemon juice
- 1/4 teaspoon of garlic powder
- Salt and pepper to taste
Instructions:
- Drain the cans of tuna and flake the tuna into a large mixing bowl.
- Add the chopped red onion, celery, and dill pickles to the bowl and mix well.
- In a separate small mixing bowl, whisk together the mayonnaise, Dijon mustard, fresh lemon juice, and garlic powder until well combined.
- Pour the mayonnaise mixture over the tuna mixture and stir until everything is evenly coated.
- Season with salt and pepper to taste.
- (Pro Tip!) Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld together.
- Serve the tuna salad on a bed of mixed greens or on a sandwich with Whole Wheat Mutigrain bread.
Enjoy!