Do you know what the words mean on the tuna cans that you buy? Tuna comes in three forms: solid pack or fancy, chunk, and flaked or grated. Solid pack is the most expensive, and contains large chunks of meat. Chunk tuna has smaller pieces and is less expensive. And I don't recommend flaked or grated at all; the tuna is very mushy, from less desirable cuts. There are also different varieties of tuna to consider; they include
- albacore, the most expensive tuna. Canned tuna made from albacore is labeled 'white'. It has the mildest flavor and is easily substituted for canned chicken in most recipes.
- yellowfin tuna and other varieties are labeled 'light' on cans. It has a slightly stronger flavor than albacore. 'Light' tuna can contain several different varities of tuna.
- bonita has the strongest flavor and highest fat content. This tuna is usually sold canned. If the can you're purchasing doesn't say 'white' or 'light', it's probably bonita or skipjack tuna.
There are some brand new varieties of 'canned' tuna. Sealed, shelf-stable pouches of tuna are a recent addition to the market. The flesh is packed with no water or oil, and is processed for a shorter period of time, resulting in a fresher flavor. While researching this article, I found smoked tuna slices. This sophisticated product is wonderful used for recipes like tuna sandwiches and salads.
Tuna is packed in water or oil. Tuna packed in olive oil has a fabulous flavor, and when well-drained, doesn't have that many more calories than tuna packed in water. It's difficult to find, though, and tuna packed in water is just fine in these recipes. Tuna packed in vegetable oil really has no additional flavor, and in my opinion isn't worth the extra calories.
Finally, make sure that the tuna you purchase is labeled 'dolphin-safe'. Several organizations, along with the U.S. government, have instituted monitoring programs to help protect these mammals. Some companies have pledged to continue 'dolphin-safe' fishing practices even if U.S. standards are weakened, which they may be.
Recently there have been media reports about mercury content in fatty fish, like tuna and especially salmon. Some governments recommend that you limit your tuna consumption to two cans a week. One study found that 'light' tuna has less mercury than 'white'. Think about all of these things when you purchase tuna for your family.
Tuna is considered a heart-healthy food since it is rich in omega-3 fatty acids. It is low in fat and carbohydrates and high in protein. It combines beautifully with most flavors, from capers and onions to honeydew melon. Best of all, most kids like tuna! Try some of these tuna recipes this week.
