9 Healthiest Ways to Eat Tuna

Canned tuna and tuna steaks are both high in protein, low in calories, and provide beneficial omega-3 fatty acids. Pair tuna with vegetables and whole grains for healthy dishes.

1. Canned Tuna Grain Bowl

Canned tuna adds protein to a bowl of farro or quinoa:

• Drain the tuna.
• Add it to the cooked grain.
• Mix in roasted veggies like butternut squash, fennel, carrots, or broccoli.
• Toss in fresh herbs like basil or chives, along with freshly ground pepper.
• Top with tahini dressing.

Canned tuna often has added sodium, so you may not need to add salt. You can also sprinkle with bonito flakes for umami, made from skipjack tuna.

2. Canned Tuna and Cannellini Bean Salad

Tuna and cannellini beans make a hearty dish with plenty of fiber and protein:

• Add the beans and fish to a bed of arugula with sliced red onion, parsley, cherry tomatoes, or capers for added nutrients.
• Top lightly with a dressing such as a lemon vinaigrette.

Consider whether your tuna is packed in water or oil when assessing its fat, calories, and salt content.

3. No-Mayo Canned Tuna Salad

Instead of mayonnaise, mix tuna with one of these:

Add celery, chopped walnuts, ground pepper, and mix well. Spoon it onto whole-grain bread, or make lettuce wraps.

4. Canned Tuna Artichoke Pasta

Tuna and artichokes pair well with whole-wheat pasta for a nutritious dinner:

• Use canned artichokes and tuna to make it quick and easy.
• Add pitted kalamata olives, pine nuts, and spinach.
• Toss with cooked pasta and a mix of olive oil, garlic, and lemon.

5. Canned Tuna Niçoise

Tuna niçoise is a classic:

• Add drained chunks of canned tuna onto a bed of fresh spinach
• Add a halved hard-boiled egg, a few small roasted potatoes, green beans, and black olives.
• Dress lightly with a mixture of olive oil, lemon, garlic, and Dijon mustard.

6. Tuna Steak Kebabs

To make the kebabs:

• Cut a tuna steak into 1-inch pieces.
• Marinate for about 20 minutes in a mixture of oil, vinegar, a splash of lemon juice, chopped tarragon, parsley, or dill, and chopped shallots.
• Thread the tuna onto skewers, alternating with pieces of red pepper, onion, mushrooms, or cherry tomatoes.
• Grill over medium-high heat for about six to eight minutes, turning them so they cook evenly and are not overcooked.

7. Broiled Tuna Steaks with Asian-Inspired Marinade

Marinating a tuna steak for just 15 minutes in a mixture of soy sauce, sesame oil, rice vinegar, ginger, and a bit of honey gives it a tangy flavor boost.

Broil it till just done, and serve with:

• Grilled asparagus or bok choy
• Mango or orange salsa
• Sliced cucumber with a vinegar dressing

Brown rice as a side adds fiber for a balanced meal.

8. Seared Tuna Steak over Salad Greens

A tuna steak (like ahi) sprinkled with black and white sesame seeds and lightly seared is a delicacy. Serve with fresh lettuces, orange slices, avocado, carrot ribbons, and sprouts, and dress it with a wasabi vinaigrette.

You can add a grilled peach as a side, or some nutty brown rice or farro. If you serve tuna rare, make sure it has stayed chilled before cooking.

9. Herbed Grilled Tuna Steak With Citrus Glaze

For a different twist on tuna:

• Chop basil, tarragon, mint, parsley, and garlic.
• Whisk the herbs into a small amount of olive oil.
• Spread it thickly onto the tuna.
• Grill.
• For the glaze, heat lemon juice, orange juice, and honey in a small saucepan. Spoon it over the grilled tuna.
• Serve with roasted vegetables and a whole grain for a complete meal.