Tuna has never tasted quite so good
Canned tuna is underrated. Sure, we keep a can or two on hand for the occasional tuna salad, but most of us don’t stray far from the sandwich for this tasty and versatile protein.
Canned tuna can be used as a protein swap in many recipes (tuna tacos are amazing), and it’s shelf-stable, inexpensive and chockfull of protein. One cup of drained canned tuna packs in about 40 grams of protein, so it’s a filling enough for either lunch or dinner.
Budget cooks take note: Tuna is easy to nab on sale for a buck or so a can, even for name brands, so load up when it’s on sale since it has an incredibly long shelf life.
Most tuna seems to be packed in water these days to save calories, but many like oil-packed fish better — it tastes more like fresh fish.
You might want to keep a can of high-end tuna around — a quality tuna packed in good olive oil will turn your tuna dishes into restaurant quality, but you’ll pay several dollars more. Your call.
Once you have a nice stock of canned tuna in the pantry, get creative. Consider almost any recipe where you use chicken or fish, and see if you can’t substitute tuna. If you are worried about having taste flashbacks to your childhood of eating tuna-flecked mayo slathered on white fluffy bread, think about ethnic flavor profiles to redirect your tastebuds — Italian (mix tuna into spicy tomato sauces), Thai, Chinese, and Mexican dishes made with canned tuna are good.
Chopped Albacore Salad with Asian Dressing
4 cups chopped romaine
lettuce 3/4 cup chopped green
beans 3/4 cup chopped carrots 1/2 cup chopped red sweet
pepper 1/4 cup quartered grape
tomatoes 1/2 avocado, cubed 1/4 cup chopped almonds
(or cashews) 2 scallions, chopped 3 5-ounce cans albacore
tuna, drained 1/4 cup chopped cilantro
Dressing
2 teaspoons grated fresh
ginger 1 garlic clove, finely minced (or 1/2 teaspoon granulated garlic) 2 tablespoons reducedsodium soy sauce 2 tablespoons lime juice
2 tablespoons rice wine
vinegar 1/4 teaspoon sriracha, or other hot sauce (or more if desired) 1 teaspoon sesame oil 3 tablespoons grapeseed oil, or other neutral oil Place all the salad ingredients in a large bowl. In a small bowl, vigorously whisk together the dressing ingredients. Spoon about half of the dressing onto the salad and toss to coat. Taste, and add more dressing as desired. Serve immediately.