What is the healthiest way to cook tuna?

Broiled or Grilled. Grilling or broiling a fresh tuna steak is not only one of the healthiest ways to eat tuna, but one of the tastiest. This method of cooking enhances the full, rich fish flavors.

healthyeating.sfgate.com - The Healthiest Ways to Eat Tuna Fish - Healthy Eating | SF Gate

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Tuna is an excellent food to add to your healthy eating plan. It's protein-rich, high in heart-healthy omega-3 fatty acids, low in calories and is considered a low-mercury fish. Preparing tuna by smothering it in mayonnaise, serving it with refined white bread or covering it with rich sauces, however, cancels out some of it's potential health benefits. Whether canned or fresh, there are several healthy, nutrient-packed ways to prepare and eat tuna.

Power Salads

Salads are a nutritious way to combine tuna with an array of other healthy foods for a light lunch or dinner. Along with drained, canned tuna, include dark greens, such as romaine lettuce, spinach or kale, which are rich in vitamins C, E and calcium, and cannellini beans or garbanzo beans for additional protein and fiber. Chopped celery makes a crunchy, low-calorie salad extender. Instead of using a thick mayonnaise-based dressing, try mixing a tablespoon of olive oil with fresh lemon juice and pepper and fresh or dried dill. For a more filling meal, add a slice of whole-grain bread, which is rich in B vitamins, to your tuna-based salad.

Super Sandwiches

Although you may have fond memories of Grandma's tuna sandwich made with white bread, lots of mayo and loads of love, there's a healthier way to go. Mix drained, canned tuna with a small amount of lite mayonnaise and add shredded vitamin A-rich carrots, chopped celery, sliced black olives and chopped walnuts, which are good sources of healthy fats and protein. Take a fruity twist by mixing halved vitamin C-rich red grapes in with your tuna mixture. Serve your tuna blend on whole-grain, vitamin B-rich bread or rolls. Add a couple of romaine lettuce leaves for color and extra nutrients.

Protein-Packed Pastas

Pastas made with refined, white noodles and processed tomato sauces are often lacking in nutrients and high in sodium, leaving you feeling bloated and heavy after your meal. Combining tuna with fresh ingredients is not only a healthy way to eat tuna, but leaves you feeling comfortably full. Lightly saute canned, drained tuna pieces, fresh tomato slices and fresh basil in a small amount of olive oil and minced garlic. Get creative and increase the nutrient content by sauteing broccoli spears, sliced zucchini or other veggies along with the tomatoes. Serve over high-protein, whole-grain noodles and sprinkle with fresh parsley, Romano or Parmesan cheese and a few black olives.

Broiled or Grilled

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