Versatile tuna

A canned classic, use it as a protein swap for just about any recipe that calls for chicken.

Canned tuna is underrated. Sure, we keep a can or two on hand for the occasional tuna salad sandwich, 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 chock-full of protein.

Most tuna seems to be packed in water these days to save calories. But I personally like the flavor better of oil-packed fish — it tastes more like fresh fish — so I usually keep a couple of oil-packed cans around for some recipes where I want a richer flavor, and I just drain the oil away.

Also, I always keep a can (or jar) of high-end tuna in my pantry — a quality tuna packed in good olive oil will turn your tuna dishes into restaurant quality, but you’ll definitely 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.

The more sophisticated the dish, the higher end the tuna should be. Mixing up some tuna patties? Chunk light tuna is perfect for the task. Sauteeing up tuna in olive oil, garlic, lemon zest and chili flakes to toss with pasta for company? You’ll want to spend a little more.

If you are worried about having taste flashbacks to your childhood of eating pink-spiky tuna-flecked mayo sandwiched between white bread, my suggestion is to think about ethnic flavor profiles to redirect your tastebuds — Italian , Thai, Chinese, and Mexican dishes made with canned tuna are some of my favorites.