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Tuna: what are its benefits and three simple recipes to enjoy them

Tuna is considered a superfood, but it is useless if it is not included in the daily diet / Archive
Tuna is considered a superfood, but it is useless if it is not included in the daily diet / Archive

In the midst of busy everyday life and when it’s time to sit down at the table, a can of tuna it can be salvation. However, it is important to note that, in addition to this particularity, it generates great health benefits. “It is a super food that we should all include in our diet. It is a very good source of Omega-3 fatty acids, and is extremely rich in DHA and EPA fats. This type of fat protects and prevents cardiovascular diseases, helping to keep the heart healthy, as well as taking care of the brain,” said the nutrition graduate, Romina, in a dialogue with Infobae. pereiro (MN 7722).

It is useless to know the positive points of this food if it is not included in the daily diet. That is why, in addition, at the end of the note a step by step of three recipes is described that will allow adding tuna to each meal, in a simple way.

In this sense, the expert highlighted the benefits provided by this food. “We must take into account the high protein content, since every 100 grams of food we obtain 27 grams of protein. This is equivalent to almost half of the protein that is recommended to consume per day to be healthy. It also contains vitamins from the B, D, E complex and minerals,” said the expert.

In oriental culture, tuna is a great ally for all meals /
In oriental culture, tuna is a great ally for all meals /

Due to the high content of proteins, vitamins Y mineralsFrequently consuming tuna meat promotes cardiovascular health, promotes tissue repair, such as skin, and helps absorb calcium and phosphorus in the bones, among other things,” Pereiro continued. At the same time, he stressed that “we can consume it fresh, in its natural state or canned. If you choose the canned product in water, it is important that you remove the excess sodium, placing the contents of the container in a strainer under the tap water for a few seconds, that is enough”.

In this vein, the nutritionist warned that “the presentation of this fish canned in oil is more recommended for people who need to gain weight or for very high-performance athletes, due to its high level of fat and calories.”

And he concluded: “In addition to all these properties, the versatility of tuna is an ally in the kitchen. It is a food that we can take advantage of to combine with different meals: with pasta, vegetables, eggs or rice”. “It can be used as a filling in ravioli or sorrentinos, in the typical Galician cake, and it is also an excellent option to add to salads, providing a high protein content,” concluded Pereiro.

Tuna is a very protein fish.  Every 100 grams of food we get 27 grams of protein
Tuna is a very protein fish. Every 100 grams of food we get 27 grams of protein

1. Tuna burger (By Andrés Mazer, @maikyparrilla)

Ingredients (for 4 servings)

Drained canned tuna, 300 gr; egg, 1 u; garlic, 1 clove; onion, 1 u; breadcrumbs, 1 tbsp; Dijon mustard, 1 tbsp; fresh parsley; juice of 1 lemon; salt, c/n; ground black pepper; and virgin olive oil.

Process

Chop the onion, garlic and fresh parsley. Then, mix all the ingredients of the recipe in a bowl and integrate very well. Divide into four portions and shape into hamburgers. On a hot griddle with a little olive oil, place each medallion and cook for 2 minutes on each side.

Simple, practical and tasty: hamburgers are a great option for the little ones
Simple, practical and tasty: hamburgers are a great option for the little ones

2. Tuna salad (By Antonio Tarazona Pacheco, @blossom.dolce)

Ingredients (for 1 serving)

Lettuce, 1/2 u; purple lettuce, 1/2 u; arugula, 1 bundle; green olives, 5 u; tomato, 1/2 u; egg, 1 u; and can of tuna loin, 1 u.

For the roasted vegetables: Green and red pepper, 1 u; carrot, 1/2 u; onion, 1/2 u; and zucchini, 1 u.

For the vinaigrette: Oil, 4 tablespoons; juice of 2 lemons; salt and pepper

Process

For the vinaigrette, place all the ingredients in a container and mix vigorously.

For roasted vegetables, cut them into julienne strips or very thin sticks. Arrange on a plate and with a jet of olive oil. Bake for about 10 minutes at 180 degrees. Remove and season.

Tuna may be the answer to the need to add protein to salads
Tuna may be the answer to the need to add protein to salads

For the soft egg, place it in a pot with enough boiling water and cook for just 5 minutes. Stop cooking by removing the egg and transferring it to a container with ice water.

Finally, place the clean lettuce on a plate, the clean and stemless arugula, the roasted vegetables, the tomato in small cubes, the tuna and the soft egg on top. Spread the vinaigrette and enjoy.

3. Whole wheat tuna cake without TACC (By Nela Dipasquale, @eggsngreens)

Ingredients (for 8 servings)

For the gluten-free dough: corn starch, 100 gr; cassava starch, 80 gr; chia flour, 15 gr; flax meal, 15 gr; Buckwheat, 15 gr; xanthan gum, 5 gr; corn or sunflower oil, 35 cc; water, 150cc; salt to taste

For the filling:

Purple onion, 2 u; green onion, 2 u; red bell pepper, ½ u; green bell pepper, ½ u; hard-boiled egg, 4 u; green olives, 50 gr; tuna, 1 kg; salt and pepper; nutmeg, cumin, ground chili pepper, paprika

A classic of tuna meals: the tarts
A classic of tuna meals: the tarts

Process

For the dough, place the dry ingredients in a bowl and add the oil and water. Mix and add more water if necessary. Knead (10 minutes by hand or 5 minutes with a mixer) until forming a smooth dough that does not crumble. Roll out into two 30 cm diameter discs (dough covers), separate with folex and keep covered in the fridge.

For the filling, cut the onion in brunoise, chop the green onion and cut the red and green bell peppers into cubes. In a frying pan on the fire with a little oil, sauté the onions until they are transparent, add the bell peppers and continue cooking. Add the fish in pieces and without bones and cook for 10 more minutes. Mix, let stand until its temperature drops and season. Add the olives and the boiled and chopped eggs. Integrate everything very well.

Oil a pizza pan and place one of the dough lids. Add the cold filling or at room temperature. Brush the edges with beaten egg and cover with the other dough. Make the repulgue or close with the help of a fork. Brush the surface with egg and sprinkle with a little sugar. Drill a small hole in the lid. Cook in oven at 200°C for one hour. Let warm and serve.

Keep reading:

Seasonal fruits and vegetables: which are the best in autumn
World Banana Day: myths and truths of a fruit full of energy
The ABC of food to avoid high cholesterol
What are the five foods that protect health

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