We’ve all gotten the memo—we should be eating more seafood. Seafood is a good source of healthy omega-3 fats and the USDA and the American Heart Association both recommend eating at least 8 ounces a week (2-3 servings).
Don’t Miss: 6 of the Healthiest Fish to Eat, 6 to Avoid
But eating more seafood doesn’t always require a trip to the fish counter—I can whip up a delicious dinner using canned tuna or salmon from my pantry, and even work it into my lunches. Take one of my favorite recipes, Mediterranean Tuna Antipasto Salad (see the recipe below), as an example. It only takes 25 minutes to pull together, is low in saturated fat (only 2 grams) thanks to olive oil that replaces the mayo usually found in tuna salad, and is bulked up with plenty of vegetables to keep calories in check.
More Healthy Recipes to Try:
Healthy Tuna and Salmon Salad Recipes
Delicious Canned Wild Salmon Recipes
Easy Tuna Recipes
Healthy Tuna and Salmon Salad Recipes
Delicious Canned Wild Salmon Recipes
Easy Tuna Recipes
Working as a recipe developer and tester in the EatingWell Test Kitchen has taught me that even the best recipes can be not so great if you start out with the wrong can of fish. I’ve learned through experience that not all canned seafood is created equal and that there are a few things to keep in mind when you’re buying it at the grocery store to make the most out of your meal.
Tip 1: Make Green Choices
Both tuna and salmon have the potential to be good for the body, but not so great for the environment. Check the label to find light tuna caught by troll or pole-and-line. It’s the most environmentally sustainable option, according to Monterey Bay Aquarium’s Seafood Watch Program. Or look for the blue Certified Sustainable Seafood label from the Marine Stewardship Council. For salmon, wild-caught from Alaska is the best choice for the environment, according to Seafood Watch. Farmed salmon, including Atlantic, should be avoided, as it endangers the wild salmon population.
Both tuna and salmon have the potential to be good for the body, but not so great for the environment. Check the label to find light tuna caught by troll or pole-and-line. It’s the most environmentally sustainable option, according to Monterey Bay Aquarium’s Seafood Watch Program. Or look for the blue Certified Sustainable Seafood label from the Marine Stewardship Council. For salmon, wild-caught from Alaska is the best choice for the environment, according to Seafood Watch. Farmed salmon, including Atlantic, should be avoided, as it endangers the wild salmon population.
Tip 2: Pay Attention to Packaging
Bisphenol-A (BPA), a chemical used in the linings of some food and drink cans, has been linked to the development of precancerous lesions and abnormal development of reproductive systems in animals. Some brands have switched to BPA-free cans (check labels). Wild Alaskan salmon can be purchased in pouches that are BPA-free. Light tuna also comes in BPA-free pouches, but we have yet to find light tuna in a pouch that is labeled as certified sustainable or caught by sustainable methods.
Bisphenol-A (BPA), a chemical used in the linings of some food and drink cans, has been linked to the development of precancerous lesions and abnormal development of reproductive systems in animals. Some brands have switched to BPA-free cans (check labels). Wild Alaskan salmon can be purchased in pouches that are BPA-free. Light tuna also comes in BPA-free pouches, but we have yet to find light tuna in a pouch that is labeled as certified sustainable or caught by sustainable methods.
Tip 3: Keep An Eye Out For Mercury
Canned tuna comes in “light and “white” and, like all fish and shellfish, contains some mercury. Mercury comes from industrial pollution, which runs off into water, and builds up in fish. Light tuna tends to have less mercury than white, but you should check the label. Make sure your “light” tuna comes from skipjack, which is lower in mercury. Yellowfin is less commonly found in cans but is also considered “light” and has a higher mercury level, similar to that of albacore (which is labeled “white”). According to the EPA and FDA, women who may become pregnant, pregnant women and young children should limit their consumption to 12 ounces a week of fish with lower mercury, including canned “light” tuna, and no more than 6 ounces of albacore or “white” tuna.
Canned tuna comes in “light and “white” and, like all fish and shellfish, contains some mercury. Mercury comes from industrial pollution, which runs off into water, and builds up in fish. Light tuna tends to have less mercury than white, but you should check the label. Make sure your “light” tuna comes from skipjack, which is lower in mercury. Yellowfin is less commonly found in cans but is also considered “light” and has a higher mercury level, similar to that of albacore (which is labeled “white”). According to the EPA and FDA, women who may become pregnant, pregnant women and young children should limit their consumption to 12 ounces a week of fish with lower mercury, including canned “light” tuna, and no more than 6 ounces of albacore or “white” tuna.
Now that you’ve picked the best tuna, try it in this delicious healthy tuna salad recipe!
Mediterranean Tuna Antipasto Salad
Active time: 25 minutes | Total: 25 minutes
Packed with protein and fiber, this tuna and bean salad is ready in a flash. For an extra kick, add a pinch of crushed red pepper or cayenne.
1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed
2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked (see Note)
1 large red bell pepper, finely diced
1/2 cup finely chopped red onion
1/2 cup chopped fresh parsley, divided
4 teaspoons capers, rinsed
1 1/2 teaspoons finely chopped fresh rosemary
1/2 cup lemon juice, divided
4 tablespoons extra-virgin olive oil, divided
Freshly ground pepper to taste
1/4 teaspoon salt
8 cups mixed salad greens
2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked (see Note)
1 large red bell pepper, finely diced
1/2 cup finely chopped red onion
1/2 cup chopped fresh parsley, divided
4 teaspoons capers, rinsed
1 1/2 teaspoons finely chopped fresh rosemary
1/2 cup lemon juice, divided
4 tablespoons extra-virgin olive oil, divided
Freshly ground pepper to taste
1/4 teaspoon salt
8 cups mixed salad greens
Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl. Season with pepper. Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl. Add salad greens; toss to coat. Divide the greens among 4 plates. Top each with the tuna salad.
Makes 4 servings.
Per serving: 326 calories; 17 g fat (2 g sat, 11 g mono); 17 mg cholesterol; 28 g carbohydrate; 22 g protein; 10 g fiber; 652 mg sodium; 681 mg potassium.
Per serving: 326 calories; 17 g fat (2 g sat, 11 g mono); 17 mg cholesterol; 28 g carbohydrate; 22 g protein; 10 g fiber; 652 mg sodium; 681 mg potassium.
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