The Mediterranean Diet recommends limiting the amount of red meat in our diets and replacing some of the meat with plant protein such as beans, nuts, and seeds often. Another part of this recommendation is to eat fish and seafood at least two to three times per week.
Even though we live near the coast, eating seafood several times a week can be difficult for many. There are lots of reasons people don’t eat seafood. Perhaps it’s the cost or they don’t know how to cook it.
To get some of these seafood servings, why don’t you try canned tuna?
Dr. Carolyn Dunn, RDN, LDN a William Neal Reynolds Distinguished Professor Emerita at NC State, recently wrote about canned tuna in the Eat Smart, Move More, Prevent Diabetes (ESMMPD) blog. She feels that it is an overlooked or forgotten food.
Canned tuna is high in protein, shelf stable, affordable, and versatile. She says that sometimes people avoid can tuna due to concern about mercury in the fish. However, canned light tuna is actually low in mercury. Canned white or albacore tuna has higher mercury levels, but even this type of tuna can be consumed weekly. So, don’t let the fear of mercury stand between you and eating fish. The most commonly consumed fish and seafoods here in the US present very little risk from contaminants like mercury while offering many healthful and nutrition benefits.
Take advantage of the 22 grams of protein and only 100 calories in an entire 5-ounce can of water-packed tuna. If you choose tuna canned in oil it will, of course, have more calories.
Here’s a recipe that is highly recommended by Dr. Dunn for tuna burgers made with canned tuna. It comes from our Med Instead of Meds curriculum on the Mediterranean Diet. This recipe is a quick and easy that could make dinner or lunch a breeze. Leftover patties refrigerate well and can be eaten the next day (cold or reheated) for a convenient meal at work or home. Top your burger with lettuce and tomato or your favorite garnish to make it your own.
