Whether you prefer to eat albacore tuna in solid larger pieces, like a fillet, or in smaller pieces, like from a can, you cannot go wrong with this white meat tuna. Albacore tuna is high in complete protein, which helps to build and repair tissues, helps to produce enzymes and makes muscles contract, and serves as a backup source of energy. It is also high in selenium, which when combined with proteins creates substances that act as antioxidants and regulate thyroid hormones. Selenium also helps to manage the immune response. And albacore tuna is a great source of heart-healthy omega-3 fatty acids. The omega-3 fatty acids found in albacore tuna may help lower your risk of heart disease, may help lower triglycerides, and may minimize the advancement of atherosclerotic plaques and halt arrhythmias. A 3 ounce serving of canned albacore tuna packed in water has only 109 calories and 2.5 grams of total fat. These are a lot of health benefits!
It's important to note, though, that albacore tuna does contain more mercury than canned light tuna, so women who are pregnant or who are trying to become pregnant should eat less than 6 ounces weekly. And due to sodium that is added during processing, you may want to purchase sodium-free tuna to reduce your sodium intake.
Here is an easy albacore tuna recipe that's perfect for dinner.
Albacore Tuna with Rice, Bok Choy, and Mushrooms
- 2 tablespoons olive oil
- 4 cups sliced shiitake mushroom caps
- ¼ cup rice vinegar
- ¼ cup vegetable broth
- 2 medium baby bok choy, quartered lengthwise
- 1 tablespoon sesame oil
- 2 teaspoons sesame seeds
- 2 tablespoons lower-sodium soy sauce
- 2 tablespoons chopped fresh cilantro
- 1 tablespoon canola oil
- 4 (6 ounce) fresh or frozen albacore tuna fillets, thawed
- ½ teaspoon salt
- ¼ teaspoon freshly ground black pepper
- 2 cups hot cooked long-grain white rice
Add olive oil to a heated medium-sized skillet; swirl to coat. When oil is heated, add mushrooms to skillet; stir and cook until mushrooms are lightly browned, about 5 minutes. Add vinegar and broth to skillet; bring to a boil and cook until liquid almost evaporates, about 1 minute. Keep warm. Steam bok choy for 1 minute. Heat another medium-sized skillet over medium-high heat. Add sesame oil to pan; swirl to coat. Add steamed bok choy cut sides down; cook for 1 minute. Add sesame seeds and soy sauce to skillet; cook until heated through, about 1 minute. Add 1 tablespoon bok choy cooking liquid and cilantro to mushroom mixture; mix. Heat a large cast-iron skillet over high heat. Add canola oil to pan; swirl to coat. Season tuna evenly with salt and black pepper; add to skillet. Saute tuna fillets for 1 minute on each side or until desired degree of doneness. Let stand 1 minute. Cut into ¼-inch-thick slices. To serve, evenly divide the cooked rice on each of 4 serving plates; top rice (on each plate) with 2 bok choy quarters. Place 1 sliced tuna fillet on each plate; top each tuna fillet evenly with the mushroom mixture. SERVES 4