Canned tuna. Benefits and harms, calorie content, dietary supplements, diet recipes

Composition of canned tuna in its own juice

The amount of protein in the meat of a sea predator is the largest compared to individuals of other species.

The composition of fish cooked in its own juice is presented in the following table:

The amount of protein in tuna meat reaches 30%. This easily digestible and complete substance, containing 8 rare amino acids, is an indispensable component of nutrition not only for adults, but also for children.

The benefits of tuna for weight loss, dieting and proper nutrition

When dieting, there is almost always a lack of nutrients. Losing weight with tuna takes place without harming your health, since it has a rich chemical composition. Fish contains many vitamins (group B, retinol, tocopherol), macro- and microelements (potassium, sodium, calcium, manganese, zinc, iron), amino acids (tryptophan, isoleucine, valine, cystine, arginine), fatty acids (oleic, linoleic ). Thanks to these substances, proper nutrition with tuna is possible, as they saturate the cells, make the body strong, and increase its protective properties.

Diet tuna salads are suitable for weight loss, and here's why:

1. Tuna is a low-calorie product. The nutritional value of fresh, canned (in its juice) or steamed fillet does not exceed 123 kcal/100 g.
2. The composition contains a high concentration of proteins, fats, and virtually no carbohydrates.
3. Saturates the body with amino acids, vitamins, minerals, healthy fats.
4. Accelerates metabolic processes, then the body uses energy from fat deposits, which burn intensively.
5. Normalizes glucose levels, reduces the concentration of bad cholesterol, therefore suitable for diabetics.
6. Gives quick satiety, which eliminates overeating between main meals.

With regular consumption (twice or three times a week) of dietary salads with tuna, the functioning of the cardiovascular, digestive system, central nervous system, and thyroid gland is normalized. Fish should be included in the diet to prevent cancer, arthritis, arthrosis, etc.

Composition of canned food in oil

The content of vitamins and minerals in tuna cooked in oil is somewhat different from canned tuna in its own juice.

In addition to adding fat, canned food contains additional components that provide a piquant taste to the prepared dish.

Calories in canned tuna with and without oil

The energy value of the product is important for the correct calculation of the daily diet. This indicator depends on the variety of the individual, the method of canning, as well as the ingredients added by the manufacturer to the food. The table provides a detailed calculation of the calorie content of fish in oil and in its own juice.

tuna in its own juice is a less calorie dish compared to its counterpart with oil. The second option is more satisfying, but not entirely suitable for dietary nutrition. In any case, in order not to cause harm to health, this product should be consumed in limited quantities.

Contraindications and possible harm

Tuna causes minimal harm to health. Like any fish, it can accumulate mercury. Poisoning with such a substance causes the following symptoms: convulsions, numbness, problems with memory and vision. When including canned tuna in your diet, you need to consider how much salt and sodium it contains. To minimize harm, you should use fish in its own juice during the diet and be sure to wash it before adding it to the dish.

This product is contraindicated in the following cases:

• pregnancy and lactation;
• renal failure;
• allergy to this fish;
• children under 3 years of age.

Benefits of canned tuna

Canned tuna (the benefits of the prepared product depend on the components included in the dish) has a characteristic feature characteristic of this type of fish - after heat treatment, its meat retains the entire complex of useful substances.

Regular consumption of such food is manifested by the following positive effects on the human body:

• improves brain activity and memory, activates mental activity;
• normalizes blood pressure, reduces the level of “bad” cholesterol in the blood;

  
  Canned tuna helps normalize blood pressure and lower blood cholesterol.

• is the prevention of diseases of the cardiovascular system, prevents the occurrence and development of atherosclerosis;
• has antitumor and anti-inflammatory effects, improves immunity;
• helps in removing toxins and other harmful substances from the body, normalizes metabolic processes;
• strengthens the skeletal system, teeth, promotes the growth of muscle fibers;
• actively fights depression and other neurotic conditions, improves mood.

The tuna diet is a real godsend for women. Eating fish meat (fresh or canned) provides better blood supply to skin cells. The presence of B vitamins in the product, especially folic acid, as well as the Omega-3 fat complex, allows you to moisturize the skin and even smooth out fine wrinkles.

To maintain health

The high fat content does not prevent tuna from remaining on the list of the most healthy dietary foods. It is no coincidence that this species of underwater inhabitants is the most popular in the diet of the Japanese, known in the world for long-livers.

Tuna meat is rich in vitamins, macro- and microelements. The presence of selenium in fish meat is important to maintain overall health. This valuable mineral protects the body from cancer, heart disease, and other serious illnesses that become frequent causes of death.

Equally important is the body’s ability to adapt to any changes in the internal and external environment. Maintaining the process of homeostasis (self-regulation) involves acids that belong to the Omega-3 group. It is their large amount in tuna meat that allows a person to feel comfortable and comfortable, to be healthy and full of strength in any situations that arise.

For a strong heart

Research by scientists has shown that eating 30 grams of tuna meat daily reduces the risk of cardiovascular disease. This effect is ensured by the presence in the product of the same valuable polyunsaturated fatty acids - Omega-3 and also number 6. These components prevent one of the main causes of heart disease - the development of atherosclerosis.

Regular consumption of fish can reduce the content of low-density lipoproteins in the blood, as well as triglycerides, which contribute to the formation of atherosclerotic plaques.

According to scientists, eating tuna can replace many pharmaceutical drugs prescribed for diseases such as arrhythmia, cholecystitis or thrombophlebitis. Systematic inclusion of the product in the menu will ensure the health of the heart and the entire circulatory system and prolong a person’s life.

To improve vision

The beneficial components of tuna have a beneficial effect on all human systems and organs, including vision. Vitamin A (retinol) removes fatigue and tension from the eyes, making the picture as clear and precise as possible. Moderate consumption of tuna meat has a positive effect on the visual system, prevents the development of glaucoma, as well as macular degeneration, and protects the retina from drying out.

For cancer prevention

Canned tuna, the benefits of which are evident in the treatment of cancer, is often included in the regular diet of patients. Scientific research has established the healing properties of tuna meat, which prevent the development of cancer of the breast, ovaries, oral cavity, digestive organs, and pancreatic cancer.

The occurrence of tumors is resisted by calciferol in the product, as well as fatty acids that have an antioxidant effect. Both fresh fish and canned tuna have preventive capabilities, destroying free radicals and toxins in the body. To prevent malignant tumors, it is necessary to regularly consume fish meat.

For the brain

Tuna is unique not only for its gigantic size, but also for its whole complex of useful substances, which include polyunsaturated fatty acids. The unique properties of these valuable substances have a positive effect on the cognitive functions of the brain, which are responsible for performing a huge number of physical tasks.

Using tuna in the diet helps prevent Alzheimer's disease.

Fish meat prevents memory loss, normalizes blood supply to the brain, stimulates its work, supports nerve impulses, and reduces the risk of inflammatory processes.

Natural antidepressant

Eating tuna is especially beneficial for people prone to depression. Fatty acids have a positive effect on a person’s mental health, reduce fatigue, and improve mood. B vitamins help cope with melancholy. Treatment with an appetizing product is much more pleasant and beneficial than using chemicals.

Tasty therapy provides a faster way out of a depressed state. The serotonin produced increases muscle tone and improves self-control. Eating a portion of tuna gives physical pleasure, but the positive emotions received will bring a feeling of satisfaction and joy.

The benefits of dieting

By eating tuna during a diet, you can lose up to 2 kg of excess weight in 3 days, because... it contains few calories. During these days, fish should be consumed every day. This product is rich in protein, which improves body functions and builds muscle tissue, but does not add fat to the body.

With such a nutrition system, you need to drink 1.5–2 liters of liquid. This could be non-carbonated mineral water and green tea. During this technique, tuna is consumed fresh or canned, it is used for snacks and salads.

Harmful qualities of canned food

Eating tuna, like any other product, has not only positive effects on the body, but also harmful effects.

The disadvantages of the product include:

• the ability to accumulate toxic substances that enter the fish’s body through blood vessels and skin. Eating contaminated meat can result in problems with memory, vestibular system, speech and hearing;
• Canned food with a high sodium content can cause just as much harm. A fish dish with too much salt has this negative feature. Food prepared with a high content of this component can lead to fluid retention in the intercellular space and increased blood pressure.

To minimize the possible negative consequences of eating fish, you need to limit the size of portions and remember that the product canned in its own juice will bring more benefits.

Harmful bisphenol A

This chemical substance, first synthesized in the last century by the Russian scientist A.P. Dianin, is an analogue of the female hormone estrogen. The entry of this substance into the human body can have dangerous consequences for his health and negatively affect his offspring.

The presence of biphenol-A in the body can lead to genetic damage to DNA, the development of cancer, and type II diabetes.

The reason for the presence of a harmful chemical compound in a valuable product was the so-called plastic pollution of the marine environment. The chemical element released from plastic accumulates in the organisms of the inhabitants of the underwater depths. There is no need to exclude fish from your diet if you consume it in limited quantities.

Harm from mercury in tuna meat

The presence of heavy metal is observed in almost all seafood. The level of mercury in fish meat is individual, so the presence of a dangerous component may not always provoke harmful consequences for the body.

Symptoms of toxic poisoning:

• nasal congestion;

• skin rashes;
• swelling of the larynx;
• dizziness, loss of consciousness.

If these symptoms occur, you should immediately seek medical help. However, the presence of a minimum amount of lead is not a reason to completely refuse to include tuna in the menu if the benefits of the fish outweigh the likely damage to health.

Tuna Diet

During the tuna diet, it is important to maintain proper nutrition to effectively lose weight. It is recommended to serve fish with side dishes of steamed, boiled or fresh vegetables. The most useful are zucchini, beets, cabbage, carrots, legumes, spinach, celery, asparagus, bell peppers, cucumbers, and herbs. This product goes well with brown rice seasoned with soy sauce.

Tuna goes well with vegetables and herbs

The menu includes lean poultry, seafood, eggs, cereals, whole grain bread, low-fat dairy and fermented milk products. Drinks allowed include fruit and vegetable juices, jelly, fresh juices, nectars, smoothies, berry fruit drinks, plain water, rosehip decoction, herbal and green tea.

During the tuna diet, you should avoid the following foods:

• bakery;
• smoked meats;
• fried and fatty foods;
• marinades, gravy, dressings;
• mayonnaise, sauces;
• spread;
• pasta;
• pickles, marinades;
• fast food;
• sweets;
• sweet fruits - persimmon, melon, dates, grapes, figs, bananas.

The fish diet should last 3 days. As a result, during this period you can lose 1–2 kg.

Sample menu for 3 days:

1. Breakfast: boiled egg, 100 g cottage cheese, 200 g low-fat yogurt, green tea.
2. Snack: 200 g of steamed or boiled fish, orange.
3. Lunch: 250 g fish fillet, sprinkled with lemon juice, salad of sweet pepper, cucumber, cauliflower and green beans, seasoned with olive oil. 30 minutes before lunch you should drink a glass of herbal tea or plain water.
4. Dinner: consists of the same food that was at lunch, only in this case you can replace tuna with seafood, and instead of salad, cook rice with saffron.

The combination of tuna and eggs is a real protein bomb for the body.

Before going to bed, it is recommended to drink a glass of low-fat kefir. This menu is repeated for 3 days.

There is also a longer version of the fish diet, which lasts a week. In this case, you can lose 3–4 kg in 7 days. At the same time, you need to exercise and drink enough water. Between lunch and dinner you are allowed to snack on 150 g of berries or unsweetened fruits.

A sample menu for 7 days is as follows.

Monday:

1. Breakfast: 150 g of boiled or steamed tuna, Chinese cabbage with watercress leaves, green tea.
2. Lunch: vegetable puree soup with bell peppers, broccoli and celery, a portion of brown rice with pieces of tuna.
3. Dinner: 150 g of boiled squid, Korean carrot and kelp salad, whole grain toast, herbal infusion.

Tuesday:

1. Breakfast: stewed flounder, cauliflower, orange juice.
2. Lunch: pickle soup with rice, steamed tuna cutlets, a piece of whole grain bread.
3. Dinner: 200 g of tuna in its own juice, a piece of whole grain bread, a handful of nuts, herbal decoction.

Wednesday:

1. Breakfast: a sandwich of bell peppers, lettuce and lightly salted salmon, green tea.
2. Lunch: lean green borscht, to which add chopped boiled egg, steamed tuna.
3. Dinner: 300 g of shrimp with spices, watercress leaves, fresh apple juice.

Tuna soup - a nutritious lunch dish

Thursday:

1. Breakfast: 150 g of boiled tuna, 1 cucumber, a piece of bread, herbal decoction.
2. Lunch: rich fish soup with pieces of red fish, chicken egg, watercress leaves.
3. Dinner: boiled squid with pineapple, a piece of bread, tangerine juice.

Friday:

1. Breakfast: 150 g of steamed cod, a piece of whole grain bread, green vegetable salad, green tea.
2. Lunch: vegetable soup, a portion of brown rice with saffron, pieces of flounder fillet.
3. Dinner: boiled mussels with basil, celery stalks, garlic, a piece of bread, berry juice.

Saturday:

1. Breakfast: 2 rye flour pancakes with red caviar, green tea.
2. Lunch: fish soup, baked tuna with lemon, kelp, Korean carrot salad.
3. Dinner: steamed fish cutlets, stewed carrots with zucchini, berry jelly.

Sunday:

1. Breakfast: boiled catfish with celery root and ginger, fresh citrus juice.
2. Lunch: green lean borscht, chicken egg, piece of boiled tuna, piece of bread.
3. Dinner: 200 g of shrimp, vegetable salad with olive oil, a piece of bread, herbal decoction.

Fresh tuna is best boiled

Is it possible and how to properly consume canned tuna?

Tuna, properly canned industrially or at home, brings great benefits to the body. The finished product is easily absorbed by the body and does not cause a feeling of discomfort or heaviness in the stomach. It should be taken into account that canned food without oil and other additional components (vegetables, tomatoes) have these indicators.

The food should contain only salt and spices. As you might guess, we are talking about tuna in its own juice. Harmful preservatives that ensure food shelf life are rarely added by manufacturers, since these goals are achieved by high temperatures during the cooking process.

At the same time, the content of phosphorus, potassium and calcium in the product remains unchanged, but vitamins are practically destroyed. Fruits and vegetables will help compensate for the lack of important components, which should definitely be included in the diet, including as a source of fiber.

Thus, if you take into account the peculiarities of the composition of canned tuna, consuming them in limited quantities is not only possible, but also useful without fear for your health and slim figure.

For weight loss and dieting

The secret to the effectiveness of quickly losing excess weight on the tuna diet lies in the same low calorie content of the product. Fats contained in small volumes (0.8% per 100 g) are unsaturated, and therefore beneficial for the body, components.

The presence of a large amount of protein (28%/100 g) ensures that fat is “processed” in the direction necessary for the body, so folds on the sides and abdomen not only will not appear, but will also become significantly smaller.

This result is possible by joining a daily exercise program (gym or 30-minute exercise). While on a diet or fasting program, you should definitely eat a large amount of vegetables and fruits. Tuna goes great with them. It is recommended to eat at least 5-6 times a day. Do not forget about drinking water - up to 2 liters per day.

During pregnancy

Canned tuna (the benefits of the product for a woman’s body are beyond doubt) is not recommended for use by expectant mothers. The reason for this was the accumulation of toxic metal in the product.

Excessive mercury content can cause intoxication, manifest as nervous and other diseases, and harm the body of the fetus and mother. If you notice the first adverse symptoms (dizziness, laryngeal swelling, nasal congestion), you should stop taking the product and consult a doctor.

When breastfeeding

You need to be especially careful when using canned or fresh tuna during lactation. Dangerous substances that get into fish meat enter the child’s body with mother’s milk. This can cause severe disruptions in the functioning of the baby’s internal organs and brain. When buying a jar of delicacy, you need to pay attention to the expiration date, cooking method, and quality of the fish.

For pancreatitis and gastritis

Nutritionists recommend that people with pathologies of the pancreas and gastrointestinal tract include canned tuna in their regular diet.

The small presence of fats and carbohydrates in the product with a significant protein content makes the food healthy and at the same time medicinal. Omega acids can reduce the amount of cholesterol, while natural regulation of metabolic processes occurs in cells.

For gout

A feature of this disease is disruption in the body during the excretion of uric acid (sodium monourate). The formation of its increased concentration in the blood serum leads to the development of inflammatory processes in the joints.

When fighting a serious illness, nutritional culture plays an important role: excluding from the menu foods with an excess of simple carbohydrates, alcohol, sweet drinks, and other undesirable components.

The diet should include foods with a moderate purine content - up to 400 mg per 100 g, limit the consumption of products with a substance range from 100 to 400 mg. An ideal nutritional component would be canned tuna, which contains 290 mg of purine.

Eating tuna for weight loss

Tuna is really necessary for weight loss. Why? The calorie content of fresh fish, canned in its own juice and steamed fish is quite low (101, 103 and 123 kilocalories per 100 g, respectively), but that’s not all. Tuna is considered a dietary product also because it contains a lot of proteins, much less fat, and in some parts there are no carbohydrates at all.

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Nutritionists have proven that on a diet of this fish you can get rid of 3-5 extra pounds in less than a week. All this is due to the presence of a mass of nutrients in the product. During a diet, fewer calories enter the body. This causes the metabolism to work faster, and as a result, energy is taken from fat deposits. The result is loss of excess weight. But what does it take to achieve what you want? Let's talk about everything in order.

Diet rules

Diet rules must be followed without fail. The tuna diet is an effective method for rapid weight loss. Basically it is calculated for 3 days, but there are other options. You can choose any one. By the way, we recommend that you contact a reliable specialist so that he can help you create the right menu and get out of the diet wisely.

The last question is perhaps one of the most important. After the diet ends, you need to continue to monitor your diet, eat right, excluding high-calorie foods with a lot of fat. Otherwise, all achieved results will be crossed out and excess weight will be gained again.

So, what rules are we talking about:

1. Eat exclusively healthy, without being tempted by prohibited foods, the list of which will be presented below. To lose weight, you need fresh, boiled, stewed, baked or canned tuna in its own juice. Say no to fried fish.
2. Don't forget about physical activity. They will help consolidate the result, remove excess fat and build muscle mass. Pay attention to sports at least once a day for at least 30 minutes. Focus on exercises aimed at general fat burning. Exercises for the cardiovascular system will be very beneficial. If you can’t exercise every day, do it every other day, increasing the duration of the workout to 1 hour. Only in combination with proper nutrition will physical exercise give results.
3. There should be more than three meals (breakfast, lunch, dinner). This option is not suitable for a diet. Distribute your food so that you eat it in small portions, but more often - five to six times a day. Be sure to have snacks. The idea is to satisfy your hunger while consuming fewer calories.
4. You need to drink a lot of water. The daily fluid intake is 1.5-2 liters. This will speed up the detoxification of the body: toxins and waste will be eliminated faster. Fluid retention in the body will decrease, therefore, the problem with swelling and cellulite will be solved.

Following these rules will help you achieve your goal of losing excess weight. They are all interconnected, so you need to follow all the recommendations at the same time. Only in this case will you really be able to lose weight.

Types of tuna and their characteristics, choosing the best type of fish

In nature, there are over 50 subspecies of this “fast” predator, reaching a length of 50 cm to 4 m and a weight of 2 to 600 kg.

The genus of schooling mackerel fish is divided into 8 species:

The choice of tuna variety depends on the dish for which the product is intended. It is always worth remembering that this is a very fatty fish, so it should be used for food in the freshest possible condition. When inspecting the carcass, you need to pay attention to the fillet - it should be dense and firm, red or dark red in color, and have a meaty aroma without any foreign impurities.

The best varieties are recognized as: Longfin tuna, Albacore, Yellowfin. No less popular is the Atlantic bonito (Bonito), which is also classified as tuna and mackerel (something in between these species).

Tuna fishing

In the land of the rising sun, this fish is a national treasure. Amazing tuna auctions take place here, for which you have to wait in line all night. The record holder among underwater inhabitants sold at auction is a bluefin tuna weighing 222 kg, which cost $1.76 million.

Fish are caught in two ways: medium-sized specimens are caught industrially, and large ones – more than 1.5 m – are caught individually with bait. It is not easy to pull out a huge tuna: it drags a boat or boat behind it for hours. Therefore, the extraction of this marine inhabitant is akin to a difficult hunt.

Technology for preparing canned food at home

Getting a delicious dish from such a delicious product is not very difficult, but it will take some time (up to 4 hours). Buying high-quality fish is also not difficult, so you can immediately begin the cooking process.

Ingredients:

• vegetable oil - 400 ml;
• peppercorns, laurel leaves - 20 pcs.;
• tuna carcasses - 2 pcs.;
• coarse salt - 2 tbsp. l.

Step-by-step preparation:

1. Take out frozen fish in advance, thaw it in natural conditions, and then remove the fins and entrails. Rinse the carcasses thoroughly, dry with paper towels, and cut into small pieces.
2. Line a deep bowl with parchment and place the paper crosswise. Send spices, salt, bay leaves into the resulting “container”, pour in fresh oil, and parts of fish.
3. Connect the ends of the parchment at the top with a knot, secure the gathered edges, and place in a baking sleeve.
4. Place it in the boiling liquid so that the packaging does not touch the bottom of the container. Cook the fish over low heat for up to 4 hours, adding liquid as it evaporates.
5. Take out the package, place it on a plate, unwrap the paper, and cool the food.

During the cooking process, the fish is cooked in its own juices and oil. Using the same method you can get a dish without adding fat.

Rules and criteria for choosing ready-made canned tuna

It is better to purchase fish products in large supermarkets, where quality control of such products is carried out.

When purchasing canned tuna, consider the following criteria:

• pay attention to the packaging - a tin can. It should be free from mechanical damage, drips and stains, rust and nicks. Any violation of integrity entails loss of tightness and damage to the product;
• It is advisable to choose a delicacy sealed in a new type of tin container. The markings on it will be extruded from the inside or outside. The modern version of product identification, which has replaced paper labels, is more difficult to counterfeit;
• inspect all letters, numbers and signs to ensure that there are no changes in the data provided by the manufacturer;
• The main sign of the quality of canned food is weight. The jar should indicate the total weight and the weight of the fish itself. You should make sure that the posted information complies with GOST 7452097, and also check the presence of the product barcode - “OTN”. If it is not on the container, there is reason to doubt the contents of the canned food;
• As a rule, the manufacturer indicates an expiration date of 3 g on the jar. It is advisable to buy a product produced up to 2 months. back. A product that is stale will lose its beneficial ingredients and will lose the exquisite taste characteristic of the delicacy.

When purchasing canned tuna, you need to keep in mind that the best dish contains only 3 components - the fish itself, salt and water.

What can you cook with tuna? Step-by-step recipes

Canned tuna, the benefits of which are always taken into account in nutrition, is most often present in a variety of salads. This preference is explained by the complete absence of bones in the product and the good compatibility of the pulp with fresh, stewed or boiled vegetables. Soups, casseroles, sushi, other cold and hot dishes, pizzas and pastas are no less in demand.

Tuna and avocado salad

Grocery list:

• sunflower oil - 2 tbsp. l.;
• lemon - 1 pc.;
• fish in its own juice - 2 cans;
• tomatoes - 2 pcs.;
• eggs - 2 pcs.;
• avocado - 2 pcs.;
• red onion - 1 pc.;
• garlic cloves - 2 pcs.;
• salt, regular sugar - 5 g each;
• greens - to taste.

Preparation procedure:

1. Boil the eggs, cool, remove the shells, and chop into cubes.
2. Peel the avocado and onion, cut into small pieces. Arrange the tomatoes in the same form and chop the garlic.
3. Combine processed foods in a serving bowl. Add tuna fillet and chopped greens.
4. Sprinkle the salad with lemon juice, season with salt, sugar and butter.

Mix the mixture and serve the salad.

Tuna soup

List of components:

• sunflower oil - 30 ml;
• onion, carrot, tomato - 1 pc.;
• can of tuna;
• rice - 60 g;
• drinking water - 2 l;
• a pinch of regular sugar;
• salt, herbs - according to preference.

Cooking order:

1. Remove the skins from the potatoes, rinse, and cut into small cubes.
2. Place the tuber pieces in a saucepan, add filtered water, and heat the mixture to a boil. Cook the product for 10 minutes.
3. Peel the carrots and onions, chop into cubes, fry in oil until soft. Add chopped tomato, pepper, salt and sugar. Simmer for 5 minutes.
4. Add vegetables and well-washed rice to the container with potatoes, continue the process for another 10 minutes, then add pieces of canned fish. Finish cooking after 5 minutes.

Serve the soup to the table, sprinkle with chopped herbs.

Tuna casserole

Product set:

• sunflower oil;
• whole milk - 200 ml;
• canned tuna - 400 g;
• rice - 400 g;
• cherry tomatoes - 15 pcs.;
• Mozzarella cheese - 200 g;
• eggs - 4 pcs.;
• onion feather - 1 bunch;
• salt, pepper - to taste.

Cooking sequence:

1. Boil the rice until ready in salted water, drain in a colander.
2. Mash the tuna meat without broth with a fork and combine with the cereal.
3. Spray the baking dish with oil and add the rice and fish mixture.
4. Place small tomatoes and chopped onions on top.
5. Grate the cheese, mix half the chips with eggs and milk, add salt and pepper to the mixture, and pour it over the rice layer. Leave the container for 20 minutes. into an oven heated to 180°C.
6. In 10 min. Before the end of cooking, sprinkle the workpiece with the remaining cheese.

Serve the casserole hot.

Simple tuna pie

Required components:

• butter;
• yeast dough - 600 g;
• onion - 1 pc.;
• canned tuna - 300 g;
• potatoes - 5 pcs.;
• salt, pepper - to taste.

Cooking technology:

1. Peel the tubers, rinse, cut into strips. Add finely chopped onion.
2. Drain the tuna and mash the flesh with a fork.
3. Divide the finished dough into 2 pieces.
4. Roll out a large part, transfer the layer to a baking sheet dusted with flour, and form sides.

5. Place the potato and onion mixture on the sheet of dough and smooth out the mixture. Place the mashed fish on top and scatter pieces of butter over it.
6. Cover the food with the second crumpet, pinch the edges in the shape of a pigtail.
7. Prick the top layer in several places with a fork and brush with beaten egg.
8. Bake the product for 40 minutes. at a temperature of 180 °C.

Remove the pie from the oven, brush with oil and cover with a towel. Leave the baked goods in this form for a quarter of an hour.

Recipes

There are many recipes for preparing tuna dishes that are used in proper nutrition.

Diet salad

This dish is well suited for those losing weight who want to quickly lose weight. Diet tuna salads are low-calorie, healthy, tasty, light and nutritious.

The following components will be required:

• tuna - 200 g;
• lettuce - 1 bunch;
• tomatoes - 3 pcs.;
• green onions - 50 g;
• olive oil - 1 tbsp. l.;
• lemon - quarter;
• soy sauce - 1 tbsp. l.

The lettuce leaves are washed, torn into small pieces by hand and placed on a dish. Tomatoes are cut into large slices and placed on torn leaves. The fish is boiled, cut into large pieces and placed on top. Mix olive oil and lemon juice, add soy sauce and season the salad. The finished dish is decorated with finely chopped onions.

With egg

For this salad you will need the following ingredients:

• tuna - 200 g;
• chicken eggs - 3 pcs.;
• low-fat natural yogurt - 50 ml;
• onions - 1 pc.;
• fresh cucumber - 1 pc.;
• greens (onion, dill) - 50 g.

The fish is boiled and cut into small slices, boiled eggs and cucumber are cut into cubes, and onions are cut into half rings. Season with yogurt, mix, place on a dish and decorate with herbs.

Exotic

For this salad you will need:

• canned tuna - 1 can;
• eggs - 2 pcs.;
• banana - 1 pc.;
• grapefruit - 2 pcs.;
• yogurt - 100 ml;
• lemon juice - 2 tbsp. l.;
• ground black pepper - 1 tsp;
• salt - 0.5 tsp.

The banana is peeled, cut into cubes and sprinkled with lemon juice. The grapefruit's skin and white partitions are removed and cut into cubes. Boiled eggs are cut in the same way. Mash the tuna into large pieces with a fork. Pepper and salt are added to the yogurt. Mix all ingredients and season with yogurt.

Mediterranean

For this dish you will need the following ingredients:

• canned tuna - 100 g;
• green salad leaves - 50 g;
• boiled egg - 1 pc.;
• tomatoes - 2 pcs.;
• lemon - half;
• cheese - 30 g;
• olive oil - 2 tbsp. l.;
• salt and ground black pepper - to taste.

Salad leaves are washed, dried, torn by hand and placed on a plate. The tuna is cut into small pieces and placed on leaves. The egg is cut into 6–8 pieces, and the tomato into slices. Place them on the salad and add grated cheese. Mix olive oil and lemon juice and pour the resulting dressing over the dish, salt and pepper.

Storing canned tuna

The technology for manufacturing canned tuna ensures good external processing of the cans, which allows the product to be stored unopened for up to 3 years. You can find out more about the expiration dates of food from the information on the container itself. At home, canned tuna is best kept in a cool, dark place.

Opened canned food should be consumed immediately or transferred to a glass container and stored tightly closed in the refrigerator for no more than a day. Deliciously cooked tuna is an excellent canned product, the benefits of which are inherent in nature itself.

Eating fish at least 2 times a week will allow you to enjoy the taste of the delicacy and provide the body with a valuable complex of substances necessary for health.

Article design: Oleg Lozinsky