Dressing Up Your Canned Tuna

The classic tuna sandwich will never go out of style, but you can dress up your canned tuna with more than just slices of bread. Here are some easy-to-make ideas that can make eating canned tuna (and salmon) a new and improved experience.
SPAGHETTI_SPICY_TUNA_006.tif

SPAGHETTI_SPICY_TUNA_006.tif

Photo by: Antonis Achilleos Prop Stylist: Marina Malchin 917 751 2855

Antonis Achilleos Prop Stylist: Marina Malchin 917 751 2855

The classic tuna sandwich will never go out of style, but you can kick up canned tuna with more than just slices of bread and a dollop of mayo. Here are some easy-to-make ideas that can transform eating simple canned tuna (and salmon) into a new, improved and healthy experience.

The Nutritional Benefits

Both canned tuna and salmon (packed in water) are high in protein and many energy-boosting B-vitamins. Two ounces (or 1/4 cup) of canned tuna contains 50 calories, 0.5 grams of fat and is carb-free. Tuna and salmon are also packed with selenium, a trace mineral that helps keep the body in top working order. (You can get 64% of your daily needs in one 2-ounce serving.) It’s still unclear the role selenium plays in cancer prevention, but you may see the name popping in and out of the news as new studies are published.

Both tuna and salmon are high in omega-3 fats, which are trumpeted for their heart-healthy benefits as well as contributions to growth and brain function. Try getting 4 to 5 ounces, twice a week, and choose chunk light tuna, which studies show have lower mercury levels.

Canned Fish Ideas

Canned tuna or fish is a hot commodity in my house, so we always have plenty on hand. And when cans run for less than $3 a pop, they're a thrifty protein choice. Here are some ways I’ve used the canned stuff successfully:

  • Tossed with pasta and tomato sauce
  • Mixed in a green salad with romaine lettuce, tomatoes and radishes
  • Formed into salmon cakes, cooked in the pan and finished in the oven
  • In a tuna casserole

When I went searching for more recipes to try, I came across a Peruvian Canned Tuna Ceviche (a.k.a. Ceviche De Atun). Of course, the title made me click on it -- it does look tasty: a mix of jalapeno, onions, lime juice and cilantro. I haven't tried it yet, but if you do, let me know what you think.

Recipes to try:
TELL US: What's your trick for kicking up canned fish?
Keep Reading

Next Up

Dressing Up Thanksgiving Leftovers

Turkey Day leftovers are good on their own, but you can also transform them into something magnificent.

10 Healthy Canned-Tuna Recipes

It’s one of the easiest proteins to keep on hand for a quick meal. Get the scoop on buying the best varieties, then get ready to cook these deliciously healthy canned tuna recipes.

Dressing Up Day-Old Bread

There’s nothing better than freshly baked bread, but when it's preservative-free, fresh bread dries out quickly. The dilemma: Your family may not eat the whole loaf in one day and whatever's left is too good to toss. Get more mileage out of extra bread with these ideas.

Dressing Up Rotisserie Chicken

When it comes to store-bought options, a rotisserie chicken can be one of the healthiest ways to get lean protein on the table, fast! Don’t settle for plain chicken, dress it up.

Tuna Salad, Lightened Up

Tuna is one of my go-to foods at parties or a friend’s luncheon but some folks drench their tuna in mayonnaise. Besides upping the calories, a boatload of mayonnaise drowns out the delicious tuna flavor. Next time you plan on making tuna salad, try some of these exciting ways to flavor and lighten it up.

Dress Up Your Pasta

Take a tip from the restaurant world and top your pasta with a dollop of ricotta instead of the usual parmesan.

Dress Up Your Oatmeal

A hearty oatmeal can help jumpstart your metabolism for the day.

Healthy & Fast: Dressing Up Frozen Veggies

Frozen vegetables are helpful when you need a fast fix. Here are our 5 favorite frozen veggies we keep at home -- plus, some recipes to use them in.