Posted by / Saturday, November 29, 2014 / No comments / , , , , , , , , ,

Easy Tuna Recipes

Tuna over greens - a simple tuna recipe.
Hey guys! Let’s talk about tuna. Tuna has some great nutritional benefits, so I wanted to share a few easy tuna recipes with you and explain some of the health benefits. Tuna contains omega-3 fatty acids which reduce inflammation in your body and can reduce the risk of heart disease, cancer and arthritis. Niacin is a B-vitamin found in tuna that can help with the health of the digestive system, skin and nerves. Tuna is also a source of vitamin B12, which supports the functioning of the brain and can help turn food into usable energy.

Canned tuna contains mercury which can cause nervous system damage, so it is a good idea to limit how much you eat if it is canned. One of the easy tuna recipes listed below uses canned tuna, but you can also bake and pull apart a fillet if you’d rather not use the canned. Albacore, or white tuna, contains more omega-3 vitamins but has a higher mercury level. Skipjack, or light tuna, contains less mercury so you can eat more of it. According to the Natural Resources Defense Council, it is safe to eat one serving of skipjack every 3-4 days and one serving of white tuna every 9-14 days. Choose a canned tuna that has “BPA free” on the label to limit your exposure to the harmful chemical found in the linings of cans. Otherwise, stick with the fresh tuna filets to avoid the potential hazards of the mercury.

Let’s get to the fun part, here are a few easy tuna recipes!

Easy tuna recipes: grilled tuna steaks

¼ cup orange juice
¼ cup soy sauce
2 Tbsp olive oil
1 Tbsp lemon juice
2 Tbsp chopped fresh parsley
1 clove minced garlic
½ tsp chopped fresh oregano
½ tsp ground black pepper
½ tsp thyme
4 4-oz tuna steaks

In a large dish, mix together orange juice, soy sauce, olive oil, lemon juice, parsley, garlic, oregano, pepper and thyme. Place the tuna steaks in the marinade and turn to coat, then cover and refrigerate for 30 minutes. Lightly oil grill grate and turn on to high heat. Cook steaks for 5 minutes, then turn and baste with marinade. Cook for 5 more minutes or until desired doneness.  

Easy tuna recipes: Tuna & Kelp Noodle Stir Fry

1 Tbsp refined coconut oil
7 ounces ahi tuna, cubed
½ sweet bell pepper
⅓ cup red onion, thinly sliced
2 tsp fresh ginger, grated or minced
2 garlic cloves, grated or minced
4 mushrooms, sliced
½ package of kelp noodles, soaked in hot water for 5 minutes
2 teaspoon soy sauce or tamari
salt and pepper
dash of crushed red pepper
¼ cup carrot, julienne-cut
2 Tbsp fresh cilantro
2 Tbsp fresh chopped scallions

Season cubed tuna with salt and pepper and 2 tsp of soy sauce, set aside. In large skillet or wok, add oil to skillet until melted over medium-high heat. Add bell pepper, onions mushrooms and carrots and cook for 2-3 minutes. Add garlic, ginger and kelp noodles and cook for 1-2 minutes, stirring occasionally, until onions are translucent. Add tuna to pan cook for 1-3 minutes or until desired doneness is reached. Season with soy sauce, sesame oil, crushed red pepper and fresh cilantro. Toss and serve.

Easy tuna recipes: Tuna Lettuce Wraps

1 can tuna
1 avocado
chopped red onion
salt and pepper to taste
½ tomato, chopped
1 Tbsp lemon juicce

In a small bowl, mix 1 can of tuna and 1 avocado with a fork until mixed. Add red onion, tomato, lemon juice and salt pepper and mix well. Wrap tuna mixture in lettuce and it’s ready to eat. Easy tuna recipes don’t get easier than that!

I hope you enjoy these easy tuna recipes, I suggest eating tuna for a meal once every 1-2 weeks to get all the health benefits. These dishes would go great with a side of fresh veggies in the summer, or cooked veggies in the chillier seasons. Enjoy!

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