Canned Tuna: More Than Just a Casserole

I like tuna. Really. I do. I like it as a big, ol’ tuna steak, sliced raw on my sushi, seared and dipped in wasabi-infused sauce. I do NOT, however, appreciate what most American households are likely to have as their tuna standard: Chunk Light Tuna…at least in most cases. You’ve seen it in cans of various sizes. It makes appearances in casseroles, pasta salads, on sandwiches all across the country for lunch, dinner, potlucks and snacks.


There are benefits to chunk light tuna, though.

1. It’s convenient. With no need for refrigeration, this shelf-stable protein travels and stores easily.
2. The power of price. Chunk light tuna is one of the cheapest lean proteins available.
3. Omega 3s. Guard against cancer and cardiovascular disease and increase your brain function all at once.
4. Lower mercury. One of the downfalls of fish is the mercury content they boast. Chunk light tuna has less mercury than most, including its canned friend, albacore, making consumption okay for children, while not in excess.

The other thing tuna has going for it is its ability to leave a lasting impression with the smell that hits you the minute you crack open that can. This is its drawback for most people. The odor keeps most people far away from tuna, especially those opposed to that which is most often considered “fishy.”

Interested in taking advantage of tuna’s nutrition-packed, canned goodness, but not interested in offending all the people in the office and ending up with the nickname “Big Tuna“? The solution is simple.

Crack open your can; plug your nose if you must. Start by pouring off the excess juice. I press down the lid to squeeze out as much of the juice as possible. Run cold water over the lid of the can and allow the can to fill with water, then squeeze out the excess water by pressing the lid down again. Repeat.


While you won’t be able to rid yourself of all tuna smells – you’re still going to be eating tuna after all – this method does provide you with a protein product that can easily be snuck into a sandwich, casserole or pasta salad and served to your kids or your fish-opposed brother-in-law without receiving groans of disapproval. In fact, there was not a single complaint from The O6 as they shoveled bite after bite of Omega 3s into their mouths.


See that Domino’s box in that picture? That’s Kiwi’s. She went to science camp this week. The theme she chose for this one was Nature’s Kitchen. The Domino’s box is her solar oven. She’s very proud of it. It and the giant pretzel she made in it.


For more helpful kitchen tips, visit Tammy’s Recipes Kitchen Tip Tuesdays.