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All about canned tuna



Tuna is a great source of protein and is a good buy too.  Which of these new delicious tuna ideas will you try? 

Tuna is nutritious

  • Tuna is part of the Meat and Alternatives food group in Canada’s Food Guide.
  • One Food Guide serving is ½ cup (125 mL) or 75 g (2 ½ oz).
  • Tuna is low in fat and provides an excellent source of protein and a source of iron.
  • Canada’s Food Guide recommends we eat at least 2 Food Guide servings of fish a week. 

Safety tips

  • There are many tasty fish that are nutritious and safe to eat such as canned tuna.
  • Canned tuna tends to be smaller fish with lower levels of methyl mercury.
  • For the least amount of mercury choose ones with skipjack or tongol instead of albacore (“white”) tuna.

Find out more:  Get the reel scoop on fish and mercury

Buy it best

  • For less fat, buy brands packed in water (not oil). Also choose brands with the least amount of salt (sodium).
  • Compare store brands for the best price. 
  • Larger containers of plain tuna are often a better buy than smaller containers of flavoured tuna. Check the unit pricing to be sure.
  • Buy extra on sale. Keep it on hand if you find it hard to get out to the grocery store often.
  • Do not buy cans that are leaking, rusted, dented, cracked or have bulging lids. These are signs the food is spoiled and may not be safe to eat.

Tips for storage

  • Store unopened cans in a cool, dry place such as a cupboard. This helps prevent the can from rusting.
  • For best quality, use by the best before date or within 3 years. Also try to use older cans first.
  • Throw out cans that are: leaking, rusted, dented, cracked or have bulging lids.
  • Put any unused tuna into an air tight container. Store in the fridge. Use within 4 days or freeze for up to 3 months.

Tips for cooking

  • For variety, canned tuna can often replace other protein choices (chicken, canned salmon or beans) in various recipes.
  • Remember canned tuna is already cooked which makes it a great time saver.

5 things to do with tuna

Use it as a dip or spread

  • Mix tuna with half yogurt and half light mayonnaise.
  • Spread the mixture over crunchy celery sticks or warmed pita wedges
  • Dip with apple or pear slices, red or green peppers or bread sticks.

Keep a can of tuna at your office with some whole grain crackers

  • Great for days when you forget your lunch. Just pick up a yogurt and piece of fruit. That’s four food groups!

Try macaroni tuna and cheese

  • For a different taste try adding: salsa, chopped sundried tomatoes, broccoli and cauliflower or even spicy mustard.

Instead of ordering pizza, make tasty tuna melts in just 15 minutes!

  • Top whole grain English muffin or bagel halves with: canned tuna, salsa, cheese, diced peppers, canned pineapple, grated cheese. Broil in the oven until cheese melts.
  • Pita or naan bread and tortilla bread works too.

Try a new twist on tuna sandwiches

  • Add chopped apples, pears, canned pineapple, peaches, kiwi, or halved grapes to canned tuna with light mayonnaise.

Recipe where you can use tuna:

Tuna Mini Sandwiches

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Last Update – April 25, 2017

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