The Healthy Dish on Tuna
Why is it that most of us aren’t eating enough fish? The American Heart Association and the United States Department of Agriculture urge all Americans to enjoy at least two servings of seafood per week, but only 10 percent of women do, according to the Centers for Disease Control and Prevention.
Long restricted to mom’s tuna casserole or plain tuna sandwiches, canned tuna is making a comeback in trendy gourmet recipes and the diets of health-conscious Americans.
“Americans need to eat more fish for healthier diets and canned light tuna is an excellent entry-level choice,” says Donna Shields, a dietary expert and nutrition consultant for the Tuna Council. “Canned tuna is affordable, easy to find and a snap to prepare. Best of all tuna is a health food – rich in lean protein, vitamins and minerals – that excites the taste buds.”
Tuna has more to offer than just great taste and nutrition. Research has shown that omega-3s, found in abundance in fish like canned tuna, offer important health benefits including the following:
* Brain power:
Omega-3s help boost brain development in babies and young children. For new moms, omega-3s may help prevent or manage postpartum depression. And omega-3s may also slow the loss of memory as people age.
*Heart health:
Fish high in omega-3s, like canned tuna, have been shown to greatly reduce heart disease, the number one killer of men and women. Other heart health benefits include reduced risk of stroke, lower blood pressure and improved cholesterol.
* Disease prevention:
Selenium is an essential mineral and antioxidant found in fish. Antioxidants protect the body from damage caused by harmful molecules called free radicals. Many experts believe this damage is a factor in the development of blood vessel disease, cancer and other conditions. Emerging science suggests selenium may also have a neutralizing effect on the trace amounts of mercury found in fish.
* Improved energy and movement:
B vitamins, found in tuna, help maintain and build red blood cells and increase circulation and energy levels. The nutrients in fish may also alleviate arthritis pain.
* Work out power house:
Fitness gurus have long praised tuna because it is high in protein and, unlike many other high protein foods, naturally low in fat. Protein helps build muscles and aids in tissue repair. Tuna is so high in protein that just one six-ounce can has a third of the recommended daily amount
Doctors and dietitians agree that, while nearly all fish contain traces of mercury, the healthful nutrients in seafood outweigh concerns. Both light and albacore canned tuna have levels of mercury far below the federal safety limit.
“The Food and Drug Administration highlights canned light tuna as a popular lower mercury choice. The average mercury in canned light tuna is eight times lower than the FDA’s conservative limit. Plus, the tuna companies monitor mercury levels, so you know you are safe,” comments Shields.
Ready to serve tuna to your family? There are a number of quick and easy ideas. Try a simple tuna sandwich with chopped olives, tuna penne pasta with tomato sauce or something more exotic like a delicious vegetable and tuna stir fry.
Short on time? Tuna now comes in a variety of on-the-go convenient packaging including individual serving cups, pouches and in ready-to-serve flavors like lemon-pepper.
For more information on tuna and the importance of fish in a healthy diet, visit www.tunafacts.com.
Tuna Cakes with Savory Tartar Sauce
Yield: serves 4 to 6
Special Equipment:
Food processor
Large, nonstick skillet
Spatter shield to prevent popping, while pan-frying
For the tartar sauce:
1 cup mayonnaise
1/3 cup Dijon mustard
1/2 cup minced sweet yellow onion
1/3 cup minced drained capers
1/3 cup minced, drained (jarred) roasted red pimento
1/3 cup minced gherkin pickles
2 tablespoons each: minced fresh chives and cilantro
2 tablespoons jalapeno spread (jarred minced pickled jalapenos, available in the supermarket)
Freshly ground black pepper, to taste
For the tuna cakes:
24 ounces well-drained canned tuna, flaked with a fork
2 firm-cooked eggs, peeled and chopped small
1/2 cup minced celery
1/2 gently packed cup soft bread crumbs (remove the crusts from 2 slices of sturdy white bread and pulverize slices in the food processor)
Kosher or sea salt and freshly ground black pepper, to taste
2 rounded cups panko (Japanese bread crumbs)
1/3 cup sesame seeds
Flavorless vegetable oil, as needed
For garnish: chopped chives and/or cilantro
Directions:
1. To make the tartar sauce: Combine all of the listed ingredients and set aside.
2. To assemble the tuna cakes: Mix the flaked tuna, the chopped cooked egg, celery, soft breadcrumbs and salt and pepper, to taste. Mix into this 1/2 cup plus 1 tablespoon of the tartar sauce and, when well combined, add salt and pepper to taste. Refrigerate the tuna mixture for an hour or so, just to help it bind together. Line a plate or a tray with wax paper and place on another tray the panko mixed with the sesame seeds and some pepper, to taste. One by one, form the chilled tuna mixture into 4 quite large or 6 medium portions and shape into patties, coating each one well on both sides with the crumb mixture. Place each cake, as it’s formed, on the wax-paper-lined plate. When done, place the tuna cakes and the reserved crumbs, separately in the refrigerator, until ready to pan-fry. Reserve the remaining tartar sauce for serving at the table.
3) To pan-fry the tuna cakes and serve: Line a baking sheet with a wire rack. Heat a large non-stick skillet with enough oil to come half way up the sides of the tuna cakes (the amount of oil will vary depending on the size of your skillet) and heat the oil to hot. While the oil is heating, re-coat each tuna cake in the reserved crumb mixture, patting to help the crumbs adhere to both sides. Fry the cakes in the hot oil, until golden and heated through, turning once, and drain on the rack, placed over the baking sheet. (While cooking the tuna cakes, to prevent hot oil from popping, due to the addition of sesame seeds, place a large spatter shield over the skillet). Serve the tuna cakes hot, garnished with additional chopped chives and/or cilantro, with the reserved tartar sauce, passed at the table.
Timing is Everything:
* The tartar sauce can be made a few days ahead and kept in the refrigerator, covered.
* The tuna cakes can be made a day ahead and kept in the refrigerator, well covered.
Nutritional information (per tuna cake serving)
510 calories, 20g fat (3g saturated, 1.29g omega-3), 690mg sodium, 35g carbohydrate, 44g protein, vitamin A 4 percent, calcium 15 percent, iron 25 percent
Nutritional information (per 1 Tbsp savory tartar sauce)
40 calories, 4g fat (0g saturated, 0g omega-3), 130mg sodium, 1g carbohydrate, 0 g protein, vitamin A 2 percent
Courtesy of ARAcontent
