The tuna It is the most caught and consumed fish in the world, and it is the Asian countries that lead the list of catches, as its meat is highly appreciated and valued by the population. That is why today we will talk about the benefits of tuna.
It is a large-scale fish –an average specimen of tuna weighs around 100 or 150 kilos, which makes it a great predator–, which is distributed throughout the oceans and whose optimum fresh consumption extends from May to September. However, its versatility means that we have tuna throughout the year in multiple variants, especially canned.
It can live between 15 and 30 years, and makes great migrations with the help of its sensitive senses such as sight and hearing. In addition, it is an extremely aerodynamic fish, so its agility to move in the water is maximum.
The famous myth that it is a warm-blooded fish has some truth since, due to its intense muscular activity, it is capable of slightly increasing its body temperature and being able to combat the environmental cold, which enables it to inhabit colder waters.
Although it is classified as oily fish, this has nothing to do with the color of its meat, which has a reddish tone produced by the intense amount of hemoglobin and myoglobin, two pigments of blood and muscle that provide this color.
Eating tuna daily, is it healthy?
eat tuna every day It doesn’t have to be bad, but you have to be very selective with the tuna you buy. In other words, a poor quality tuna and/or one that has a poor preservation method will cause the product to have a high sodium content.
What is tuna good for in the diet
Surely you have seen people eat tuna at different times of the day. Many people recommend eat tuna to gain muscle mass. You should keep in mind that tuna is a source of protein. But not only that, but it is very easy for our body to metabolize. And in fact, one of the benefits of tuna is to increase muscle fat, as it contains more protein per 100 grams than meat.
There are professionals who recommend eat a can of tuna a day if you want to gain muscle mass. Here comes into debate whether we should eat it with olive oil or natural, due to fat issues. Our advice is that, if you want to gain muscle mass, put yourself in the hands of an expert who will advise you and create a personalized diet for you.
Benefits of tuna:
Lose weight
Due to its high protein level, tuna produces a satiety effect quickly and efficiently. This will make it easier to lose weight since you will not have the need to eat more than necessary. A can of tuna in water at night will allow you to absorb a healthy protein without feeling heavy
It’s good for the heart
Due to its high content of Omega 3 fatty acids, it is ideal for reducing cholesterol and triglyceride levels. Also, prevents clot formation. This way significantly reduces the risk of cardiovascular disease.
muscles
As it is a protein of high biological value, even higher than that of white fish or meat. If you want to improve your muscle mass you can eat a can of tuna a day and you’ll get an excellent amount of healthy protein.
helps you memory
Another benefit of tuna is that it helps memory. In case you didn’t know, the large amounts of Omega 3 in tuna allows us to improve the performance of our memory. So now you know, if your memory plays tricks on you, it could be that you need more Omega 3 than tuna can give you.
Prescriptions
Avocado and tuna sandwich
Ingredients
- 2 avocados
- 250 g canned tuna
- 2 cucumbers
- 1 onion
- A bunch of parsley
- 1 bunch of coriander
- 1/4 cup olive oil
- 4 tablespoons sherry vinegar
- 1 tomato diced
- Salt and pepper
Process
- Cut the avocado in half, with the help of a spoon remove it from the skin and the bone. Cut the pulp into thick slices.
- Slice the cucumber into very thin slices. Cut the onion into julienne strips. Take a moment.
- Drain the cans of tuna, crumble the meat and reserve.
- In a bowl put the olive oil with the vinegar, the cilantro, the parsley and the tuna. Salt pepper. 5. Place a slice of avocado, onion, cucumber, tuna and cover with another avocado.
- Fill the hollow of the avocado with chopped tomato.
Breaded jalapeños stuffed with tuna
Ingredients
- 12 jalapeno peppers
- 2 cans of chopped tuna
- 1 chopped carrot
- ½ onion, chopped
- 1 chipotle pepper in adobo sauce, minced
- 4 tbsp. chopped parsley
- 1 cup of breadcrumbs
- 1 cup of flour
- 2 eggs
- Enough oil to fry
Process
- Grill the chiles over direct heat, sweat in a bag and peel with cold water, hollow out the chiles.
- Mix the tuna with the carrot, onion, chipotle and parsley, fill the chiles and bread them, passing first through the flour, then the beaten egg and finally in the ground bread.
- Fry in hot oil until golden brown.
Nopal soups with tuna
Ingredients
- 8 nopales
- 1/2 purple onion
- 2 tomatoes
- 1 can of tuna
- 1 tablespoon white vinegar
- 1/2 cup chopped cilantro
- 1 teaspoon dried oregano
- 3 tablespoons olive oil
- Salt and pepper to taste
Process
- With the help of a cookie cutter, cut the nopales in a circle. Roast them on the griddle, two minutes per side.
- In a bowl, place the diced tomatoes, cilantro, red onion, tuna, oregano, vinegar and olive oil. Season with salt and mint and mix perfectly until all the ingredients are incorporated.
- Serve the tuna mixture on the roasted nopalitos and that’s it.
Tuna tataki toasts
Ingredients
- 4 slices of sliced bread
- 250 grams of fresh tuna
- 1 avocado
- ½ lemon
- 6 cherry tomatoes
- 4 pickled cucumbers
- 2 sprigs of coriander
- 40 grams of purple lettuce
- 10 grams of sesame seeds
- Salt
- Olive oil
- Pepper
Process
Heat a griddle with a few drops of oil and cook the tuna, previously seasoned, for about 40 seconds on each side to seal it. Then submerge it in ice water to stop the cooking.
Peel the avocado, slice it and sprinkle it with the squeezed lemon so it doesn’t brown. Cut the tomatoes and pickles into slices. Cut the tuna into 1 cm thick slices.
Place the bread as a base, the purple lettuce, the tomatoes and the pickles, some slices of avocado and finish with the tuna. Drizzle with a little olive oil, sprinkle the sesame (if you want, you can toast it a little in the pan, without adding oil, it will be more crispy and tasty) and finish with a little chopped coriander.
We hope that our article «Benefits of tuna» has been to your liking. Until next time!.