tuna is a favorite food for many body builders since it's a rich
source of high quality protein, is easily accessible plus it's
fast to use. Just open a can and use it instantly. The protein
in canned tuna is typically high about 30 grams of protein per
can. If you intend to skip the fat and eat more healthily, you
have to opt for the canned tuna in brine(spring water) and not
in oil. Remove the water from the tuna in brine before use.
has high sodium content and might contain mercury, so you should
go moderate with it. 3 cans per week should be fine. Of course
for every individual, it might differ but as a general rule of
thumb, don't eat canned tuna excessively because of its ease of
tuna, you can prepare several recipes which can make you appreciate
tuna more than just eat it bland. By eating tuna directly from
the can, many body builders become fed up with the taste with
Here are several
simple and healthy canned tuna fish recipes:
Tuna In Egg Omelette
tuna in egg omelette is very easy and preparation is fast. Here
we will make use of 5 egg whites and only 2 egg yolks. Limit egg
yolks to two per day. Beat eggs first in a bowl. Dice one or two
tomatoes and chop one or two onions in slices. Cut two slices
of low fat cheddar cheese in cubes. Use two to three mushrooms
like "Champignons De Paris" and cut them in long slices.
Mix the tomatoes, onions, cheese and mushrooms with the eggs in
a bowl. Add the canned tuna in it. You can use canned tuna in
chunks. Mix the canned tuna with all the other ingredients lightly
along with a few pinches of salt and some pepper for seasoning.
Heat pan on medium fire and add some olive oil to grease it. You
can use an oil spray bottle to add the oil in small doses. When
pan is hot enough not too hot though, pour the egg mixture in
it. Let it cook for about 20-30 seconds, then flip it on the other
side. Canned tuna in egg omelette is ready to serve.
is also very simple. You just need lettuce leaves, tomatoes, onions,
olive oil, vinegar and canned tuna. You can add some salt and
pepper for seasoning. Then just do the mix. You should add olive
oil in proportion to the amount of lettuce and tomatoes you use
eg in 1-2 normal eating spoons or 3-4 etc.... Same for vinegar.
straight forward recipe. Boil wholewheat pasta in water. In the
meantime, cut tomatoes, onions, garlic, chillies. Heat pan with
olive oil and cook all the ingredients just mentioned till the
tomatoes become a sauce. You can add some boiled water if the
sauce becomes too thick. Add salt and pepper. Mix everything.
When pasta is already cooked, drain the water and add it with
the tomato sauce. Mix everything. Then add the canned tuna with
the pasta and mix all. Canned tuna pasta is ready for serving.
You can also cook the canned tuna with the tomatoes, onions, garlic
and chillies. Hence no need to add the tuna after.
As you can see, preparing your tuna to enhance the taste is not
very complicated. So if you want to vary your tuna meals, consider
the above recipes. Good appetite.
Jean Lam is the webmaster of Body
Building Resource which provides articles on weight training,
nutrition and fitness, body building book and DVDs.