Tuna

What Is Tuna?

Tuna is a large, powerful migratory fish that lives in schools in the open ocean and belongs to the mackerel family (Scombridae). The name “tuna” refers to several related species, especially bluefin tuna (Thunnus thynnus). Fresh tuna is known for its dark red, dense flesh.

Although it is most commonly eaten canned around the world, fresh tuna steaks are also prized for sushi, sashimi, and grilled dishes.

Tuna Nutrition

One hundred grams of raw tuna contains about 144 kcal and around 23 g of protein; its fat content is moderate. It is especially rich in vitamin B12 and also contains selenium and niacin.

What Are the Benefits of Tuna?

With its high protein and vitamin B12 content, tuna is one of the fish that can be part of a balanced diet; it is also a source of omega-3 fatty acids. Because it is a large, long-lived fish, it should be eaten with care due to mercury accumulation.

This is general information: tuna is a food and is not a medical treatment. Consult a qualified professional about how much tuna to eat during pregnancy or for children.

How to Choose Tuna

Fresh tuna steaks should be dark red and glossy; areas that have turned brown are a sign that the fish is no longer fresh.

• The surface should be moist and glossy, not dried out or dull.
• It should smell mildly of the sea, without a sharp ammonia odor.
• The flesh should feel firm and springy when pressed.

How to Store Tuna

A fresh tuna steak stays fresh in the refrigerator for no more than 1 day; tightly wrap it before freezing, where it can be stored for several months. Once opened, canned tuna should be transferred to a separate container and eaten within 1–2 days when refrigerated.

How to Use Tuna in the Kitchen

Fresh tuna is usually cooked briefly on the grill or served raw in sushi or tartare; canned tuna is used in salads, sandwiches, and pasta.

How to Grill Tuna

Coat thick tuna steaks with olive oil and seasonings, then cook them briefly on a very hot grill for 1–2 minutes per side. Leaving the center rare helps keep the flesh from drying out.

What Recipes Use Tuna?

Grilled tuna, tuna salad, tuna pasta, and tuna sandwiches are among the best-known dishes.

Frequently Asked Questions

What is tuna good for?

Tuna is rich in protein, vitamin B12, and omega-3 fatty acids and can be part of a balanced diet.

Can you eat tuna raw?

Yes. Fresh tuna obtained from a reputable source and handled under appropriate conditions can be eaten raw as sushi or sashimi.

Is canned tuna as nutritious as fresh tuna?

Canned tuna retains most of its protein and vitamin B12, but its omega-3 content may decrease somewhat depending on the processing method, and its sodium content may be higher. Water-packed tuna that has been drained may be a good choice.

How long should tuna be cooked?

Grill a thick steak for 1–2 minutes per side, leaving the center rare; overcooking dries out the flesh.

Can you eat tuna during pregnancy?

Because tuna is a large, long-lived species, it may contain accumulated mercury. Consult a qualified professional about how much to eat during pregnancy or while breastfeeding.