Canned Skipjack Tuna
Katsuwonus pelamisMacronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed straight from the can, or added to salads, sandwiches, and pasta dishes for a protein boost.
Smart Selection & Storage
Choose cans that are not dented or rusted, and check the expiration date for freshness.
Store unopened cans in a cool, dry place; once opened, refrigerate and consume within 3-4 days.
Myths vs Realities
MythCanned tuna is not as nutritious as fresh tuna.+
MythAll tuna is high in mercury.+
MythCanned tuna is only for sandwiches.+
Healthy Recipes
Mediterranean Tuna Quinoa Salad
This vibrant salad combines canned skipjack tuna with quinoa, fresh vegetables, and a zesty lemon dressing for a nutritious meal packed with protein and fiber.
- 1 can of skipjack tuna, drained
- 1 cup cooked quinoa
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup olives, sliced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Fresh parsley for garnish
- 1. In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, and olives.
- 2. Add the drained skipjack tuna to the bowl and gently mix to combine.
- 3. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper, then pour over the salad and toss gently. Garnish with fresh parsley before serving.
Tuna-Stuffed Avocados
These creamy avocado halves are filled with a flavorful tuna salad, making for a healthy, low-carb lunch or snack option.
- 2 ripe avocados, halved and pitted
- 1 can of skipjack tuna, drained
- 2 tablespoons Greek yogurt
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Chopped chives for garnish
- 1. In a bowl, mix the drained tuna with Greek yogurt, Dijon mustard, lemon juice, salt, and pepper until well combined.
- 2. Scoop the tuna mixture into the avocado halves, filling them generously.
- 3. Garnish with chopped chives and serve immediately.
Tuna and Spinach Stuffed Bell Peppers
These colorful bell peppers are filled with a nutritious mixture of skipjack tuna, spinach, and brown rice, baked to perfection for a wholesome meal.
- 4 bell peppers, halved and seeds removed
- 1 can of skipjack tuna, drained
- 1 cup cooked brown rice
- 2 cups fresh spinach, chopped
- 1/2 cup diced tomatoes
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- 1/2 cup shredded mozzarella cheese
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, combine the drained tuna, cooked brown rice, chopped spinach, diced tomatoes, Italian seasoning, salt, and pepper.
- 3. Stuff the bell pepper halves with the tuna mixture, place them in a baking dish, and top with shredded mozzarella cheese. Bake for 25-30 minutes until the peppers are tender.
Tuna Zucchini Noodles with Pesto
This light and refreshing dish features spiralized zucchini noodles tossed with skipjack tuna and homemade basil pesto for a healthy twist on pasta.
- 2 medium zucchinis, spiralized
- 1 can of skipjack tuna, drained
- 1/4 cup homemade or store-bought basil pesto
- 1 tablespoon olive oil
- Salt and pepper to taste
- Cherry tomatoes for garnish
- 1. In a large skillet, heat olive oil over medium heat and add the spiralized zucchini noodles. Sauté for 2-3 minutes until slightly softened.
- 2. Add the drained tuna and pesto to the skillet, mixing well to combine. Cook for an additional 2 minutes.
- 3. Season with salt and pepper, then serve garnished with cherry tomatoes.
Tuna and Chickpea Salad
This protein-packed salad combines skipjack tuna and chickpeas with fresh vegetables and a tangy dressing, perfect for a quick and healthy meal.
- 1 can of skipjack tuna, drained
- 1 can of chickpeas, rinsed and drained
- 1/2 cup diced cucumber
- 1/2 cup diced bell pepper
- 1/4 cup red onion, finely chopped
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
- Fresh cilantro for garnish
- 1. In a large bowl, combine the drained tuna, chickpeas, cucumber, bell pepper, and red onion.
- 2. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper, then pour over the salad and toss gently.
- 3. Garnish with fresh cilantro before serving.
Tuna and Sweet Potato Cakes
These savory cakes combine canned skipjack tuna and mashed sweet potatoes, pan-fried to golden perfection for a nutritious and satisfying meal.
- 1 can of skipjack tuna, drained
- 1 cup mashed sweet potatoes
- 1/4 cup breadcrumbs
- 1 egg, beaten
- 1/4 cup green onions, chopped
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, mix the drained tuna, mashed sweet potatoes, breadcrumbs, beaten egg, green onions, salt, and pepper until well combined.
- 2. Form the mixture into patties and heat olive oil in a skillet over medium heat.
- 3. Cook the patties for 3-4 minutes on each side until golden brown, then serve warm.
Tuna Cabbage Wraps
These fresh and crunchy cabbage wraps are filled with a flavorful tuna salad, making for a light and healthy lunch option.
- 1 can of skipjack tuna, drained
- 1/4 cup Greek yogurt
- 1 tablespoon lemon juice
- 1/2 cup shredded carrots
- 1/4 cup diced celery
- Salt and pepper to taste
- 4 large cabbage leaves
- 1. In a bowl, mix the drained tuna, Greek yogurt, lemon juice, shredded carrots, diced celery, salt, and pepper until well combined.
- 2. Spoon the tuna mixture onto the center of each cabbage leaf.
- 3. Wrap the cabbage leaves around the filling and serve immediately.
Tuna and Avocado Sushi Rolls
These easy sushi rolls feature skipjack tuna and creamy avocado, wrapped in nori and sushi rice for a healthy and fun meal.
- 1 can of skipjack tuna, drained
- 1 ripe avocado, sliced
- 2 cups cooked sushi rice
- 4 sheets of nori
- Soy sauce for dipping
- Sesame seeds for garnish
- 1. Lay a sheet of nori on a bamboo sushi mat and spread a thin layer of sushi rice over it, leaving a small border at the top.
- 2. Place a line of drained tuna and avocado slices along the bottom edge of the rice.
- 3. Roll the sushi tightly from the bottom to the top, using the mat to help shape it. Slice into pieces and serve with soy sauce and sesame seeds.
Tuna and Vegetable Stir-Fry
This quick and colorful stir-fry features skipjack tuna and a mix of fresh vegetables, tossed in a light soy sauce for a healthy, satisfying meal.
- 1 can of skipjack tuna, drained
- 2 cups mixed vegetables (bell peppers, broccoli, snap peas)
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- 1 teaspoon ginger, minced
- 1 clove garlic, minced
- Cooked brown rice for serving
- 1. In a large skillet, heat olive oil over medium heat and add minced ginger and garlic, sautéing until fragrant.
- 2. Add the mixed vegetables and stir-fry for 4-5 minutes until tender-crisp.
- 3. Stir in the drained tuna and soy sauce, cooking for an additional 2 minutes. Serve over cooked brown rice.
Tuna and Black Bean Tacos
These flavorful tacos feature skipjack tuna and black beans, topped with fresh salsa and avocado for a healthy twist on taco night.
- 1 can of skipjack tuna, drained
- 1 can of black beans, rinsed and drained
- 1 teaspoon cumin
- Corn tortillas
- 1 cup fresh salsa
- 1 avocado, diced
- Fresh cilantro for garnish
- 1. In a bowl, combine the drained tuna, black beans, and cumin, mixing well.
- 2. Warm the corn tortillas in a skillet or microwave, then fill each tortilla with the tuna and black bean mixture.
- 3. Top with fresh salsa, diced avocado, and garnish with cilantro before serving.
Frequently Asked Questions (FAQ)
Is canned skipjack tuna healthy?
Yes, it is a healthy source of protein and omega-3 fatty acids.
How much mercury is in canned skipjack tuna?
Skipjack tuna generally has lower mercury levels compared to larger tuna species.
Can I eat canned tuna every day?
Moderation is key; it's safe for most people to consume a few servings per week.
How should I store canned skipjack tuna?
Store unopened cans in a cool, dry place; once opened, refrigerate and consume within 3-4 days.
What are the best recipes for canned skipjack tuna?
It can be used in salads, sandwiches, casseroles, and pasta dishes.
Is canned tuna cooked?
Yes, canned tuna is pre-cooked during the canning process.
Can I eat the liquid in canned tuna?
Yes, the liquid can be consumed or drained based on personal preference.
Does canned skipjack tuna contain additives?
Check labels; some brands may add preservatives or flavorings.