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Canned Tuna Protein - 3 Healthy Canned
Tuna Fish Recipes
By Jean Lam

Canned 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.

Canned tuna 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 use.

With canned 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 time.

Here are several simple and healthy canned tuna fish recipes:

(1) Canned Tuna In Egg Omelette

Using canned 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.

(2) Canned Tuna Salad

This recipe 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.

(3) Canned Tuna Pasta

Again, very 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.

Tip: 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.

About the author

Jean Lam is the webmaster of Body Building Resource which provides articles on weight training, nutrition and fitness, body building book and DVDs.


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