Steamed Tuna
Thunnus albacaresClinical Encyclopedia
Steamed tuna is a nutritious fish that is rich in protein and omega-3 fatty acids, making it an excellent choice for a healthy diet. It is low in calories and provides essential vitamins and minerals.
Macronutrient 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 steamed to retain its moisture and nutrients. Pair with vegetables for a balanced meal.
Smart Selection & Storage
Choose fresh tuna with a bright color and a clean smell. Avoid any that appears dull or has a strong fishy odor.
Keep tuna refrigerated at 32°F to 39°F (0°C to 4°C) and consume within 2 days of purchase.
Myths vs Realities
MythAll tuna is high in mercury.+
MythTuna is not a good source of vitamins.+
MythSteaming tuna removes its nutrients.+
Healthy Recipes
Citrus Herb Steamed Tuna
This refreshing dish features steamed tuna infused with citrus and herbs, providing a zesty and healthy meal option.
- 2 fillets of steamed tuna
- 1 orange, juiced
- 1 lemon, juiced
- 1 tablespoon olive oil
- 1 teaspoon fresh dill, chopped
- Salt and pepper to taste
- 1. In a bowl, mix the orange juice, lemon juice, olive oil, dill, salt, and pepper.
- 2. Place the steamed tuna in a shallow dish and pour the citrus marinade over it.
- 3. Let it marinate for at least 15 minutes before serving.
Mediterranean Tuna Quinoa Bowl
A wholesome bowl combining steamed tuna with quinoa, cherry tomatoes, and olives for a Mediterranean flair.
- 1 cup cooked quinoa
- 2 fillets of steamed tuna
- 1 cup cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted and sliced
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Fresh parsley for garnish
- 1. In a large bowl, combine cooked quinoa, cherry tomatoes, and olives.
- 2. Drizzle with olive oil and balsamic vinegar, then toss gently.
- 3. Top with steamed tuna and garnish with fresh parsley before serving.
Spicy Tuna Lettuce Wraps
These crunchy lettuce wraps are filled with steamed tuna and a spicy avocado sauce, perfect for a light lunch.
- 2 fillets of steamed tuna
- 1 avocado
- 1 tablespoon sriracha
- 1 tablespoon lime juice
- 1 head of butter lettuce
- Salt to taste
- 1. In a bowl, mash the avocado and mix in sriracha, lime juice, and salt.
- 2. Spoon the spicy avocado mixture onto each lettuce leaf.
- 3. Top with pieces of steamed tuna and serve immediately.
Tuna and Vegetable Stir-Fry
A colorful stir-fry featuring steamed tuna and a variety of vegetables, seasoned with ginger and garlic.
- 2 fillets of steamed tuna
- 1 cup broccoli florets
- 1 bell pepper, sliced
- 1 carrot, julienned
- 2 cloves garlic, minced
- 1 tablespoon ginger, grated
- 1 tablespoon soy sauce
- 1. In a pan, heat a little oil and sauté garlic and ginger until fragrant.
- 2. Add broccoli, bell pepper, and carrot, and stir-fry for 5 minutes.
- 3. Add steamed tuna and soy sauce, mixing gently until heated through.
Tuna Avocado Salad
A creamy and nutritious salad combining steamed tuna with avocado, cucumber, and a light lemon dressing.
- 2 fillets of steamed tuna
- 1 ripe avocado, diced
- 1 cucumber, diced
- 2 tablespoons Greek yogurt
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a bowl, combine the diced avocado and cucumber.
- 2. Add Greek yogurt, lemon juice, salt, and pepper, mixing gently.
- 3. Fold in the steamed tuna and serve chilled.
Tuna and Sweet Potato Cakes
These flavorful cakes combine steamed tuna and sweet potatoes for a healthy twist on a classic dish.
- 2 fillets of steamed tuna
- 1 cup mashed sweet potatoes
- 1 egg
- 1/2 cup breadcrumbs
- 1 teaspoon paprika
- Salt and pepper to taste
- 1. In a bowl, mix together the steamed tuna, mashed sweet potatoes, egg, breadcrumbs, paprika, salt, and pepper.
- 2. Form the mixture into patties and place them on a baking sheet.
- 3. Bake at 375°F (190°C) for 20 minutes or until golden brown.
Tuna and Spinach Stuffed Peppers
Bell peppers are stuffed with a nutritious mix of steamed tuna, spinach, and quinoa for a colorful and healthy meal.
- 2 bell peppers, halved
- 1 cup cooked quinoa
- 2 fillets of steamed tuna
- 1 cup fresh spinach, chopped
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix quinoa, steamed tuna, spinach, garlic powder, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture and bake for 25 minutes.
Tuna and Chickpea Salad
A protein-packed salad featuring steamed tuna and chickpeas, tossed with a tangy lemon vinaigrette.
- 2 fillets of steamed tuna
- 1 can chickpeas, rinsed and drained
- 1/2 red onion, diced
- 1/4 cup parsley, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine chickpeas, red onion, and parsley.
- 2. Drizzle with olive oil and lemon juice, then season with salt and pepper.
- 3. Top with steamed tuna and serve chilled.
Tuna and Zucchini Noodles
A low-carb alternative featuring spiralized zucchini tossed with steamed tuna and a light garlic sauce.
- 2 fillets of steamed tuna
- 2 zucchinis, spiralized
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a pan, heat olive oil and sauté garlic until fragrant.
- 2. Add spiralized zucchini and cook for 2-3 minutes until slightly tender.
- 3. Toss in the steamed tuna, season with salt and pepper, and serve immediately.
Tuna Poke Bowl
A vibrant poke bowl featuring steamed tuna, brown rice, and an assortment of fresh toppings for a nutritious meal.
- 2 fillets of steamed tuna
- 1 cup cooked brown rice
- 1/2 avocado, sliced
- 1/2 cucumber, sliced
- 1/4 cup radishes, thinly sliced
- Soy sauce for drizzling
- 1. In a bowl, layer the cooked brown rice as the base.
- 2. Top with steamed tuna, avocado, cucumber, and radishes.
- 3. Drizzle with soy sauce before serving.
Frequently Asked Questions (FAQ)
Is steamed tuna healthy?
Yes, steamed tuna is low in calories and high in protein, making it a healthy choice.
How often can I eat tuna?
It is recommended to limit tuna consumption to 1-2 times per week due to mercury content.
What are the benefits of omega-3 in tuna?
Omega-3 fatty acids in tuna support heart health, brain function, and reduce inflammation.
Can I eat tuna if I'm pregnant?
Consult your doctor, but generally, it's safe to eat low-mercury tuna in moderation.
How should I store leftover steamed tuna?
Store in an airtight container in the refrigerator and consume within 2 days.
What is the best way to cook tuna?
Steaming is recommended to preserve nutrients and flavor.
Does tuna contain any carbohydrates?
No, tuna is a protein-rich food with negligible carbohydrates.
What is the glycemic index of tuna?
Tuna has a glycemic index of 0, making it suitable for low-carb diets.