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Best to buy
Look for tuna that smells fresh like the ocean and has clear, bright eyes, clean red gills, and moist, shiny, tightly adhering scales.
Tasty tip
Avoid overcooking. Tuna is done when its flesh becomes opaque but is still moist.
Store it safely
Remove packaging, rinse fish under cold water, and pat dry. Refrigerate covered with crushed ice and cling wrap for up to two days.
Quick & easy recipe
Brush tuna with olive oil, season with salt and pepper, and wrap in foil to bake.
Power food
Tuna is an excellent source of selenium, niacin, and vitamin B12.
Remove the strong-tasting brown streak running through the meat.
The secret to successful tuna cookery is to not overcook it; overcooking makes tuna dry out. Whichever of the following cooking methods you choose, your tuna will be cooked when its flesh becomes opaque yet is still moist on the inside.
Baking
Brush with melted butter or oil and season with salt and pepper, or cover with a piquant sauce. Place tuna in a greased baking dish, or wrap in oiled foil and place on a baking sheet. Bake in a preheated 450°F (230°C) oven 10 minutes per inch (2.5cm) of thickness of the fish.
Barbecuing
Place tuna over hot coals on a well-oiled grill. Baste frequently and turn once halfway through the cooking period. Because tuna is lean compared to other protein-rich foods, it does not exude a lot of self-basting fat. Be sure all grills, baskets, racks, and foil are well-oiled to ensure easy handling of tuna while barbecuing.
Broiling
Place seasoned tuna filets or steaks on a well-greased broiler pan and brush with oil. Broil under preheated broiler 4 to 5 inches (about 10 to 12.5cm) from heat until the flesh is opaque yet moist on the inside.
Pan frying
Heat a pan, add a small amount of hot butter or oil, and brown uncoated tuna steaks or fillets, turning once after 3 to 4 minutes and cook the other side 3 to 4 minutes.
Poaching
Bring poaching liquid, consisting of water, broth, and herbs and spices, to a simmer. Slip tuna in, then cover pan and keep liquid at a simmer for about 8 minutes per inch (about 2.5cm) of thickness.
Steaming
Place tuna on a greased perforated rack over 1 to 2 inches (about 2.5 to 5 cm) of rapidly boiling water. Cover with a tight-fitting lid and keep water at a constant boil through cooking time.
Albacore, found in both Atlantic and Pacific waters, is the only kind that can be labeled “white meat tuna.” Bluefin, a large, oily species, is usually canned as “light meat” tuna or eaten raw. Yellowfin (called ahi in Hawaii) is the least oily kind of tuna; it is flavorful (but not strongly so) when cooked, and is good eaten raw. Bigeye is valued for sashimi. Bonito is among the smallest tuna, and has red meat. Tuna comes whole, in steaks, fillets, or loins, and fresh, frozen, or canned.
Tuna (cooked, dry heat), 3 oz. (85g)
Calories: 156
Protein: 25g
Carbohydrate: 0g
Total Fat: 5g
Fiber: 0g
*Excellent source of: Niacin (8.96mg), Phosphorus (277.10mg), Selenium (39.78mcg), Vitamin A (2,142IU), Vitamin B6 (0.45mg), and Vitamin B12 (9.25mcg)
*Good source of: Magnesium (54.40mg), Pantothenic Acid (1.16mg), Riboflavin (0.26mg), and Thiamin (0.24 mg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
Provides 0.2 grams of omega-3 fatty acids
Copyright © 2007 Healthnotes, Inc. All rights reserved. www.healthnotes.com
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires September 2008.
