One of the most loved fish varieties around the world known for its delicate texture and sharp flavor, tuna fish is one of those choicest varieties to add to our menus once in a while to relish the uniqueness and treat our palate and taste buds. Be it a tuna potato salad, a burger, filling for a sandwich, baked dish or cutlets, tuna somehow has ever since impressed the seafood lovers!

Tuna fish is elongated, robust, sleek, and streamlined fishes; they have a rounded body that tapers to a slender tail base and a forked or crescent-shaped tail. In color, tunas are generally dark above and silvery below, often with an iridescent shine. They have a conspicuous keel on either side of the tail base; a row of small finlets behind dorsal and anal fins, and a corselet of enlarged scales in the shoulder region. Another notable feature is a well-developed network of blood vessels below the skin that acts as a temperature-regulating device associated with long-term, slow swimming.

Their delicious taste, global availability, and healthy components make it an ideal replacement for red meat or for those who like to add some healthy variety to their diets. Japan is the highest consumer of fresh tuna, while the US is the highest consumer of canned tuna. Other common species of tuna are Bluefin, albacore, and big eye. Japan, Indonesia, and the Philippines are the top tuna catchers. The taste of tuna fish makes it perfect for eating as a tuna steak, in “burger” form, as a spread with mayonnaise on crackers or bread, in tuna salad, or any number of other varieties. It is versatile, delicious, inexpensive, and very good for us.

Here are a few health benefits of TUNA FISH:

• Immunity-Boosting Ingredient: Tuna fish consists of good amounts of vitamin C, zinc, and manganese, all of which are considered antioxidants in nature. Antioxidants are one of the body’s defense mechanisms against free radicals, the harmful by-products of cellular metabolism that can cause cancer and other chronic diseases. However, the real champion of tuna’s immune system-boosting potential is selenium. 

• Heart-Healthy Food: Tuna fish has a significant impact on heart health.  Tuna fish consists of a good amount of omega-3 fatty acids which helps to reduce coronary heart disease and also reduce omega-6 fatty acids and cholesterol in the arteries and blood vessels. Additionally, it often replaces foods with high saturated fat content, further lowering the risk of heart diseases of various types.

• Energy Support System: B complex of vitamins has been associated with a wide range of health aspects, but as a whole, they are mainly involved in improving the metabolism and increasing the effectiveness of our organ systems, while also protecting the skin and increasing energy. By consuming tuna fish frequently, you can guarantee that you are active, energetic, and healthy.

• Tuna For Kidney Health: Potassium minerals present in Tuna helps with the fluid balance and regular functioning of the kidneys. Kidney cancer is one of the most frequent cancer types in the world, and it develops from the inadequate functioning of organs. Including tuna fish in your diet is one of the best options to fight kidney disease.

• Tuna Benefits Eye Health: Macular degeneration which causes vision to deteriorate is the main cause of blindness in people over the age of 50. The omega-3 fatty acid present in tuna prevents the occurrence of this condition. Tuna also protects individuals from dry eye syndrome which is a significant ocular complaint.

Here are a few of my all-time favorite delicacies with TUNA:

Recipe-1] TUNA POTATO SALAD WITH HERBED MAYONNAISE

Ingredients

For the base of the salad:

• Assorted lettuce leaves- iceberg, Lollorosso, cos, etc

For the body of the salad:

• Tuna fish- 140gms, canned, drain it well before using.

• Potato- 2 med-sized, boiled, peeled, cubed.

• Eggs-2 no, boiled, cut into wedges.

• Shallots- 2-3 no chopped

• Celery-1 stalk, cut finely

• Boiled macaroni pasta-1/2 cup

• For the dressing of the salad:

• Mayonnaise-3/4th cup

• Mustard paste-1/2 tsp

• Capsico/ tabasco-1/2 tsp

• Salt and pepper to taste

• Mixed herbs-1/2 tsp or fresh herbs-2 tsp

• Lime juice-1 tsp

• For the garnish of the salad:

• Micro-greens/ herbs- for garnish

• Olives- black or green- 3-4, sliced.

Method:

1. Prepare all the ingredients for the tuna potato salad recipe.

2. In a mixing bowl combine together the ingredients for the dressing, mix well and chill for 20 mins.

3. In a salad toss bowl, combine together the body of the salad with the tuna fish and add in the dressing, using a spoon and fork lightly toss the salad.

4. Arrange the base of the salad on the serving plates, salad bowls, etc, and portion out the chilled salad and garnish with greens/boiled egg wedges, olives, etc.

Recipe-2] CHEESY TUNA CUTLETS

Ingredients:

For the cutlet mixture:

• Tuna fish- 150 gms, canned, drain well before use.

• Potatoes- 2-3 med sized, boiled, peeled, and grated.

• Salt and pepper to taste

• Green chilies- 1 tsp chopped

• Onion-2 tbsp. chopped

• Parsley- 1 tsp chopped

• Mustard paste-1/2 tsp

• Mixed herbs-1/2 tsp

• Chili flakes-1/2 tsp

• Bread crumbs-1/2 cup

• Maida/corn flour-1/4 cup for binding, coating

• Oil-to fry the cutlets

• Egg-1 no

For the dip to go along:

• Mayonnaise-1/2 cup

• Capsico/ tabasco sauce-1/2 tsp

• Garlic-1 tsp chopped

• Capsicum-1/4 chopped

• Parsley-1 tsp chopped

• Salt and pepper to taste

• Tomato ketchup-2 tsp

• White vinegar-1/2 tsp

• Raisins-1 tsp chopped

Method:

1. Prepare all the ingredients for the recipe and keep it ready.

2. In a mixing bowl combine together the grated potatoes with seasonings, and tuna fish, and binding agents and mix well.

3. Shape up the mixture into a firm mixture and divide into 8-10 portions and apply little oil on the fingers and shape them into round cutlets and chill for 20 mins.

3.Dip them into beaten egg then maida, again egg, and then breadcrumbs, or use a thick batter of maida and water and then breadcrumbs.

4.Deep fry/ shallow fry the tuna cutlets to a nice golden color and serve hot with some fresh green tossed salad and the chilled dip as prepared.

Recipe-3] TUNA PEAS TOSSED SALAD

Ingredients:

For the base of the salad:

• Crunchy assorted lettuce leaves- 1 cup.

For the body of the salad:

• Tuna fish- 1 cup, canned, drained well

• Chickpeas- 1 cup boiled

• Cucumber- 1 no sliced

• Cherry tomatoes- 4- 5 cut 1x2

• Spring onions- 2-3 no sliced

• Olives- 3-4 no, black and green

• For the dressing of the salad:

• Olive oil-3-4 tbsp.

• Lime juice-2 tsp

• White vinegar-2 tsp

• Honey-2 tsp

• Mixed herbs-1/2 tsp

• Chili flakes-1/2 tsp

• Parsley/ spring onion greens-2 -3 tsp chopped

For the garnish of the salad:

Assorted greens/ micro-greens- 2 -3 tsp

Method:

1. Pre-prep all the ingredients for the tuna salad recipe.

2. In a mixing bowl combine together the ingredients for the dressing and give it a nice mix, keep it chilled until being used.

3. Arrange the base of the salad leaves on the serving plate or salad bowls.

4. Toss together the body of the salad including tuna fish and other ingredients with the chilled dressing and portion it onto the base on the plates.

5. Garnish the salad appropriately as desired using a variety of colors from herbs/olives to gherkins/ jalapenos etc.

Recipe-4] TUNA PASTA TOMATO TRIO

Ingredients:

• Tuna fish- 1 cup, canned, drained well before being used

• Penne/ choice of pasta- 1 cup boiled

• Olive oil-2 tsp

• Garlic-1 tsp

• Onion-1 small chopped

• Green chili-1 tsp chopped

• Tomato-1 no de-seeded and chopped

• Potatoes-1/2 cup boiled, cubed.

• Capsicum- red-1/2 no, cut into cubes

• Salt and pepper to taste

• Lime juice-2 tsp

• Vinegar-1 tsp

• Parsley-2 tsp chopped

• Gherkins/ olives/ jalapenos-1-2 tbsp. sliced

• Roasted crushed peanuts-1-2 tbsp.

• Tomato ketchup-2 tsp

• Micro-greens/ herbs/ nuts and seeds- for garnish.

Method:

1. Prepare all the ingredients for the warm tossed salad.

2. Heat oil adds garlic, onions, chilies, add in the capsicums and toss well.

3. Add in pasta, tomato, potato cubes, salt, pepper, herbs, chili flakes, and all the liquids, toss well. Cook for 2 mins, turn off the flame.

4. Add a dash of lime towards the end and garnish with colorful ingredients from cherry tomatoes, black olives, to flax seeds, micro-herbs, and greens, peanuts, serve this salad warm!

Recipe-5] TUNA BALLS IN CREAMY TOMATO SAUCE

Ingredients:

For the tuna ball mixture:

• tuna fish-1 cup, canned, drained well before using

• oil-2 tsp

• ginger-garlic paste-1 tsp

• salt and pepper to taste

• mixed herbs-1/2 tsp

• chili flakes-1/2 tsp

• boiled mashed potato-1 cup

• grated cheese-2 tbsp.

• breadcrumbs-1/2 cup

• maida/cornflour-1/4 cup

• egg-1 no

• oil to fry

• for the creamy tomato sauce:

• olive oil-1 tbsp.

• garlic- 1 tsp chopped

• onion-1 small chopped

• tomato puree-1 cup

• water-1/4 cup

• salt and pepper to taste

• fresh basil leaves- 4-5 no

• sugar-1 pinch

• fresh cream-2-3 tbsp.

• cream cheese-2 tsp

• parsley-2 tsp chopped

• sliced olives- 2-3 tsp.

• white wine-2 tbsp. opt

method:

1. To prepare the tuna ball mixture, heat oil in a pan saute the ginger-garlic paste, add in the mashed potatoes, all seasonings, herbs, and mix well, add in the tuna fish, cheese mix well and turn off the flame. Cool slightly add in little egg, the breadcrumbs, maida, and shape into small lemon-sized balls and chill for 30 mins.

2. Prepare a thick batter of maida and water and dip the tuna balls in it followed by coating with bread crumbs and deep fry, remove and keep aside.

3. To prepare the sauce, heat oil and add in the garlic, onions and saute them for a few minutes, add in tomato puree, seasonings, and herbs, add a little water and cook for 2-3 mins, add white wine and cook for another minute, now add in the olives, full-fat cream and slowly blend it in also add in the cream cheese and mix.

4. Just before serving add the fried tuna balls into the creamy tomato sauce and cook for a minute, remove and serve hot garnished with greens/her

Recipe-6] TUNA VEGGIE BUNS

Ingredients:

For the burger buns:

• Burger bread/buns- 4-5 no sliced open

• Butter-2 -3 tsp to apply inside the buns.

• Sliced onions-1/4 cup

• Sliced tomatoes-1/2 cups

• Sliced cucumber-1/2 cup

• Assorted lettuce leaves-1 cup

• Salt and pepper to season them.

For the tuna mixture:

• Tuna fish- 1 cup, canned, drained well before use.

• Mayonnaise-1/2 cup

• Spring onion-2-3 no chopped

• Green chili-1 tsp chopped

• Salt and pepper to taste

• Mustard paste-1/2 tsp

• Chopped dill leaves- 2 tsp

• Lime juice-2 tsp

• Cream cheese-2 tsp

• Sliced olives- 2-3 tsp

• Gherkins-1-2 tsp sliced.
  
  
  

Method:

1. Pre-prep all the components of the yummy tuna buns.

2. Lightly toast or warm the burger bread and spread a little butter inside, place a few assorted salad leaves.

3. Arrange the assorted sliced veggies inside the bun.

4. In a mixing bowl combine together the tuna fish with the other ingredients, mix well and place a few spoons of it on the sliced veggies and close the buns, secure with a toothpick if desired.

5. Serve them warm or chilled it tastes equally good, serve it with chips, pickled olives, gherkins, or some mashed potatoes/ a tossed green salad.