The Secret About Tuna Fish, Why Dietitians Love It? “Recipes”

The Secret About Tuna Fish, And REcipes: 

Tuna is popular in many kitchens around the world. Tuna, like any other fish, is a good source of protein, polyunsaturated fats, minerals, vitamins A and D. Tuna is recommended to eat regularly. It contains proteins, which are rich in essential amino acids are well absorbed by people of all ages. Seafood and fish have less calories and cholesterol than poultry or red meat.

Tuna is an especially valuable fish that is low in fat and has a mild flavor. 3 ounces of chilled tuna has about 1 ounce of protein. In addition to the enormous volume of the protein, this fish has a full range of amino acids necessary for muscle growth.

For this reason,

• The tuna is an important part of the diet for athletes, especially bodybuilders.
• Tuna is rich in omega – 3 and omega – 6 fatty acids, which reduce cholesterol levels as well as the risk of cardiovascular disease and atherosclerosis.
• Fish fat, even at zero temperature, remains liquid, for this reason, it is easily absorbed by the human body.
• 3.5 ounces of tuna has 0.8 ounces of protein, 0.16 ounces of fat, 200 mg phosphorus, 0.7 g of zinc, 0.7 g of omega – 3 fatty acids, and 136 calories.
• Canned tuna still tastes very good and goes well with pasta dishes, it also is one of the most popular ingredients for a series of cold and warm salads.
• But tuna should not be eaten in large quantities because high mercury levels are found in tuna.
• Pregnant women and small children should avoid tuna.

Here’s Ten Health Benefits of Tuna: 

1. High Source of Protein:

It is no news that eggs and different types of meat are sources of protein but few people are aware of the high protein content of tuna fish. Tuna contains lots of beneficial nutrients but protein is one of the highest of them all, containing about 25 grams of protein in three and a half ounces. Protein is beneficial for glowing skin, nails, hair, and blood.

2. Regulated Blood Pressure:

The Omega-3 fatty acids in tuna help in the prevention of high blood pressure. It has been proven through different experiments that healthy blood pressure is restored by this nutrient. It is recommended that those who do not have problems with high blood pressure should still consume tuna to avoid this.

3. Heart Health:

Heart Rate Variability is a measure of the heart rate function. This can be increased by eating tuna fish. Cardiovascular health is improved through an increased Heart Rate Function. Thanks to Omega-3 fatty acids in tuna. This prevents your heart from developing abnormal heartbeat rhythms as that can be fatal.

4. Reduced Risk of Obesity:

Reduced risk of obesity and the improvement of insulin response in the body is another benefit. The hormone called lepton is stimulated by Omega-3 fatty acids in tuna. This improves body metabolism while regulating the intake of food and the weight of the body.

For those struggling with obesity, tuna is a recommended supplement as it has a low value on the glycemic index (GI), having a rating of zero, it is also low in fat and calories.

5. Lower Triglycerides:

The triglyceride level of humans can be lowered with just two meals of tuna in a week. This is recommended because triglyceride is an indication of how much fat is being carried by the blood. If your triglyceride levels are high, there is a probability that you are experiencing a high level of low-density lipoprotein or bad cholesterol.

Basically, it is recommended that you should have more high-density lipoproteins and less low-density lipoproteins. One way of achieving this is through the consumption of tuna fish.

6. Boosting The Immune System: avoid

The immune system of the human body is very important as this is what fights against diseases, ensuring we live a healthy life. Tuna is a great source of selenium which helps improve the immune system. The aforementioned are outstanding benefits of tuna. Do not deprive yourself of these benefits, enjoy a healthy meal of tuna fish at least twice a week.

7. Eye Care:

• Tuna fish is rich in omega-3 fatty acids, it is a great option for preventing eye disorders like age-related macular degeneration.
• This disease is the major reason behind the occurrence of blindness in elderly people.
• The blindness is also caused due to diabetic complications and tuna can help in reducing the chances of diabetic retinopathy.

 

8. Weight Loss:

• Tuna is an excellent source of lean protein and can also help lower cholesterol.
• The protein in tuna contains all essential amino acids required by the body for the growth and maintenance of lean muscle tissue.
• To get the most omega 3 fats from canned tuna, choose water-packed tuna rather than oil-packed so that when draining the tuna its omega 3 fatty acids won’t go down the drain.

 

9. Kidney Diseases:

The potassium and sodium content in tuna is well-balanced, which helps manage the fluid balance in the body. When your body maintains a fluid balance, the kidneys function properly, thereby lowering the chances of developing serious kidney conditions.

10. Depression:

Tuna is good for relieving depression.  A research study suggests that fish consumption may be beneficial for women’s mental health. It can also reduce depression levels in women.

How Much Is Tuna Safe to Eat?

It might be irresponsible to say eat as much as you want, but that could also be debated. Including tuna in your diet is ok, but eating a variety of fish is the best idea, both for the sake of contaminant arguments and for nutrition. Eating other types of fish low in mercury, like salmon, make the risk of eating seafood extremely minimal, if they exist at all.

I. According to the FDA’s advice:

We’re to eat 12 ounces of fish per week. If you’re eating light tuna, which is supposedly lower in mercury, that would be two cans each week. However, if you prefer eating albacore tuna you should eat no more than one can per week, preferably less. Men, based on body weight and not having been blessed with the ability to bear children, can eat slightly more.

II. According to other organizations:

Eating that much tuna would lead many women to consume much more mercury than EWS considers safe. But others, including doctors, argue that the threat of mercury poisoning from seafood has been overhyped and is based on inconclusive science.

The Harvard School of Public Health says that the dangers of not eating fish, including tuna, outweigh the “small possible dangers from mercury.”

 How to Prepare Tuna “Recipes”?

1. Tuna Cheese Pie:

Ingredients:

• 1 9-inch pie shell.
• 12 oz. can tuna, drained.
• 1 cup Swiss cheese, shredded.
• 1/2 cup onion, chopped.
• 3 eggs.
• 1 cup mayonnaise.
•  1/2 cup milk.

Directions:

• Pierce pie shell with fork and bake in a 375-degree oven for 8 minutes.
• In a large bowl, toss together the tuna, cheese, and onion.
• Spoon into pie shell.
• Re-using the same bowl, combine all of the remaining ingredients.
• Slowly pour the mixture over the fish mixture.
• Bake in a 350-degree oven for 50 minutes.
• Serves 6-8 people.

2. Gourmet Tuna Salad:

For Tuna Salad Sandwiches:

Ingredients:

• 1 (7 oz.) can white tuna, drained and flaked.
• 6 tablespoons mayonnaise or salad dressing.
• 1 tablespoon Parmesan cheese.
• 3 tablespoons sweet pickle relish.
• 1/8 teaspoon dried minced onion flakes. Tuna Fish
• 1/4 teaspoon curry powder.
• 1 tablespoon dried parsley.
• 1 teaspoon dried dill weed.
• 1 pinch garlic powder

Directions:

• In a medium bowl, stir together the tuna, mayonnaise, Parmesan cheese, and onion flakes.
• Add the curry powder, parsley, dill weed, and garlic powder.
• Mix well and serve with crackers or as a sandwich.

3. Tuna Salad:

Ingredients: 

• 4 (6 oz.) cans tuna, drained.
• 1 lemon, juiced (optional).
• 2 cups mayonnaise.
• 4 stalks celery, diced.
• 1/2 cup sweet pickle relish.
• Salt and pepper to taste.

Directions:

• In a bowl, combine the tuna, lemon juice, mayonnaise, celery, and pickle relish.
• Mix together well and refrigerate until ready to serve. Tuna Fish

4. Tuna Tartare-Chip Casserole:

Ingredients:

• 1 medium bag potato chips, crushed.
• 12 oz. can tuna, drained.
• 1 can peas, drained.
• 1 can cream of mushroom soup.
• 1 1/2 cups milk.

 

Directions:

• Lightly grease a 2 qt. casserole dish.
• Place a layer of crushed potato chips, a layer of peas, and a layer of tuna, using half of each, into the casserole dish.
• Pour 1/2 of the heated soup-milk mixture over ingredients in a casserole dish.
• Repeat layers for a second time.
• Place a handful of crushed potato chips on top.
• Bake in a 350-degree oven for 30 minutes or until done. Tuna Fish

5. Noodle Casserole:

Ingredients:

• 7 oz. can tuna, drained.
• 1/2 cup celery, chopped.
• 1/4 cup onion, finely chopped.
• 2 Tbsp. butter.
• 1 can cream of celery soup.
• 1 cup of milk.
• 2 Tbsp. pimiento, diced.
• 1/4 cup breadcrumbs.
• 8 oz. package egg noodles.

Directions:

• Saute chopped celery and onion in butter.
• Blend in soup and milk.
• Add flaked tuna and pimiento.
• Cook noodles according to package directions in a saucepan.
• In a greased casserole dish, combine soup mix and egg noodles.
• Top with breadcrumbs.
• Bake in a 350-degree oven for 30 minutes. Tuna Fish

6. Low Fat Tuna Salad: Fabulous Bean Tuna Salad:

You can do a lot more with tuna salad than make sandwiches. This healthy recipe features albacore tuna, fresh green beans, Northern beans, black olives, and hard-boiled eggs.

Ingredients:

• 3/4 pound green beans, trimmed and snapped in half.
• 1 (12 oz.) can solid white albacore tuna, drained.
• 1 (16 oz.) can Great Northern beans, drained and rinsed.
• 1 (2.25 oz.) can slice black olives, drained.
• 1/4 medium red onion, thinly sliced.
• 1 teaspoon dried oregano.
• 6 tablespoons extra virgin olive oil.
• 3 tablespoons lemon juice.
• 1/2 teaspoon finely grated lemon zest.
• Salt and pepper to taste.
• 4 large hard-cooked eggs, peeled and quartered.

Directions:

• Place green beans, 1/3 cup water, and a large pinch of salt into a medium skillet. Tuna Fish
• Cover, turn the heat on high, and bring water to a boil.
• Once the beans start to steam, set the timer and cook until tender and crisp (about 5 minutes.
• Note: do not let the skillet run dry). Immediately dump the beans into a lipped cookie sheet that is lined with paper towels. Let cool.
• In a bowl, combine the tuna, olives, and onion.
• In another bowl, whisk together the oregano, oil, lemon juice, and zest.
• Pour over the tuna mixture; gently stirring.
• Add salt and pepper to taste.
• Arrange a portion of the tuna salad, green beans, and hard-cooked eggs onto 4 plates.

7. Grilled Tuna Stuffed With Feta Cheese:

Ingredients: 

• Three or four 1 ½ to 2-inch thick tuna steaks.
• ¾ cup of Feta Cheese.
• ¼ cup of olive oil.
• ¾ tablespoon salt.
• ½ tablespoon coarse black pepper.
• 1 ½ teaspoon of lime zest (optional) but I do prefer it.
• 1 lemon, quartered.

Directions:

• Take your tuna steaks and either cut a pocket in them or butterfly them.
• Mix olive oil, salt, pepper, and lime zest together.
• Stuff your tuna with the Feta Cheese and brush both sides with the oil, salt, pepper, and zest.

Grilling: 

• On a hot grill, I prefer charcoal, grill the tuna for 1 ½ to 2 min.
• On each side or until the Feta Cheese just starts to melt.

 

Caution:

Do not overcook your tuna as this will produce a bad fishy flavor. Your tuna should still have some pink on the inside.

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Disclaimer: “Nothing in this article makes any claim to offer cures or treatment for any disease or illness. If you are sick please consult with your doctor.”

Excellent nutrition is the basis of a healthy lifestyle!

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