When growing up there was always a can in the pantry, and during COVID, Carol and I stocked up on it. Canned tuna is great for last minute additions to your green salad and for quick lunch staples.

My research shows that tuna first made it into American cupboards following a sardine shortage in 1903 and became popular during World War I. Today about 300 million pounds of canned tuna is imported annually into the U.S. from other countries. Pre-COVID canned tuna sales had started to drop, but then COVID hit and sales skyrocketed due to it being inexpensive, having long shelf life and excellent nutritional values, and providing convenience. 

When it comes to canned tuna, there are two popular options: skipjack and albacore. Skipjack and albacore are both types of tuna. Skipjack is a smaller species of tuna that typically weighs 2 to 10 pounds. Albacore is a larger species of tuna that can weigh up to 60 pounds. When it comes to canned tuna, skipjack is the more commonly used species. This is due to its abundance and lower cost compared to albacore. Albacore, on the other hand, is known for its mild flavor and firm texture, making it a popular choice for sushi and sashimi.

Last year, Consumer Reports tested canned tuna for mercury content. They did find that, like many other types of fish, tuna does contain mercury and based on how much you consume, it can be a concern especially for children and pregnant women. They found a wide range of mercury levels, but light tuna and skipjack varieties contained less mercury than albacore tuna. Again, according to Consumer Reports research, albacore has more mercury than light tuna, partially due to the fact that albacore is larger and lives longer than tunas that make up the light or skipjack varieties.   

Registered Dietitian Charlyn Ware teaches nutrition and culinary medicine for SIU School of Medicine and for Lincoln Land Community College’s community education culinary program. Charlyn says tuna is “so healthy, and we need to add more seafood to our diets.” She likes the packets that come in different flavors, preferring lemon pepper. “Tuna is high in the Omega 3s that we need for our heart, high in protein, low in calories, low if any sugar and low in salt; helps improve our brain functions; and, as we age, helps our red blood counts.” Although tuna packed in oil and tuna packed in water can both be healthy components of a balanced diet, tuna packed in water is a more nutritious option, because it is much lower in total and saturated fat than the version that is packed in oil. “Just tear and enjoy.”     

What about fresh tuna? Nutritionally it is very similar to canned tuna. Of course, for fresh tuna, you must cook it before you eat it unless it is sushi grade. It also needs to be stored in the refrigerator and consumed within one or two days.  

Tuna melt 

Recipe courtesy of the New York Times

Yield: 4 servings

Ingredients

• 3 (6-ounce) cans solid, water-packed tuna, drained
• ¾ cup mayonnaise
• ¼ cup finely chopped cornichons or small kosher dill pickles
• 3 tablespoons minced red onion
• 2 tablespoons lemon juice
• 1 packed tablespoon minced fresh dill (optional)
• 2 teaspoons whole-grain mustard
• ¼ teaspoon kosher salt
• ¼ teaspoon black pepper
• 8 slices rye or sourdough bread, cut ½-inch thick. Have you tried some of the great fresh breads from Incredibly Delicious Bakery?
• 8 sandwich slices extra-sharp Cheddar (or 6 ounces shredded)
• 4 tablespoons softened unsalted butter, plus more as needed

Instructions

1. Place the tuna in a medium bowl, and flake with a fork. Add the mayonnaise, cornichons, red onion, lemon juice, dill (if using), mustard, salt and pepper. Mix well.
2. Depending on the size of your bread, spoon ⅓ to ½ cup tuna salad on each of four slices of bread, heaping it in the middle slightly. Divide the cheese among the sandwiches, tearing and arranging the cheese to fit neatly. Place a piece of bread on top of each, and generously spread the top piece of each sandwich with about ½ tablespoon butter.
3. Heat a 10-inch skillet over medium-low. Place two sandwiches, buttered-side down, in the skillet, and cook for 3 to 4 minutes, until the bottom pieces of bread are golden brown.
4. Meanwhile, spread the top of each sandwich with another ½ tablespoon butter. Carefully flip the sandwiches, turn the heat to low and cook for 3 to 4 more minutes, until the bottoms are browned and the cheese is melted. Repeat with the remaining two sandwiches, and serve immediately.

Nutritional information

From New York Times: 1303 calories, 55 grams fat, 15 grams saturated fat, 0 grams trans fat, 14 grams monounsaturated fat, 23 grams polyunsaturated fat, 146 grams carbohydrates, 6 grams dietary fiber, 13 grams sugars, 57 grams protein, 2373 milligrams sodium.

In closing

Thanks to Charlyn, to the New York Times and to Charlie the Tuna (sorry). And remember, the reason fish always sing off tune is … you can’t tuna fish!  

About

Lincoln Land Community College offers credit programs in Culinary Arts, Hospitality Management and Baking/Pastry, and non-credit cooking and food classes through LLCC Community Education.

Cooking or food questions? Email epicuriosity101@llcc.edu.