Tuna is one of the healthiest foods and also one of the most versatile foods.  You can have it in a sandwich or in a salad, you can cook it in a pasta, you can eat it with mayo or on its own, and you can be eaten totally raw, Japanese style.


Health benefits of Tuna:

  • It is good for the heart.
  • Reduces blood pressure
  • Builds your immune system
  • Boosts circulation
  • Helps depression
  • Lowers cholesterol
  • Strengthens bones
  • Good for eye health
  • Improves skin
  • Filled with fatty and amino acids
  • Prevents kidney disease
  • Provides energy
  • Builds muscle
  • Enhances weight loss

Here are some of the easiest tuna recipes of all time

Tuna Quesadilla Recipe



  • 2 cans tuna, drained and flaked.
  • 1/4 cup mayonnaise.
  • 1/4 cup salsa
  • 6 x 8-inch flour tortillas
  • 3/4 cup shredded cheddar cheese.


  • Combine the tuna, mayo and salsa, gently mixing with a wooden spoon.
  • Spread 3 tortillas with the tuna mixture, top them with cheese and cover with the remaining tortillas.
  • Lightly grease a nonstick skillet, add the quesadillas in one at a time and cook until lightly browned.
  • Turn and cook until the cheese has melted.

Healthy Tuna and Pasta Salad



  • Half of a one pound box of barilla piccalilli past, the mini wheels.
  • Extra virgin olive oil
  • 1 can of good tuna, flaked.
  • 1/2 tsp parsley flakes.
  • Dried onion flakes, to taste.
  • Sea salt, to taste
  • Pepper to taste.
  • 1 finely grated carrot.
  • 1/2 punnet of small tomatoes, finely chopped


  • Add the pasta with the parsley flakes, dried onions, salt and pepper, to a pot of boiling water large enough to cook and stir all ingredients.
  • Bring to the boil and then cook for eight minutes (al dente) or ten minutes (soft)
  • Drain in a colander and rinse with cold water to chill down the pasta.
  • It is not necessary to remove the onion and parsley flakes.

Drizzle with olive oil and stir to coat all the pasta then place the pot in the refrigerator until completely cooled.  You can quicken the process by using the freezer, but keep an eye on it and make sure it does not freeze.

Drain the tuna and place it in a small bowl.  Mash with a fork until the consistency is uniform.  Add a bit of oil and some mayo, together with the remaining parsley flakes, minced onion to taste and salt and pepper to taste.  Blend well.  When pasta has completely cooled, add tuna mixture, carrot and tomato to pot and blend well. Taste and add seasoning as desired.

Here are a few more things you can make with Tuna:

  • Baked potato with a creamy tuna sauce.
  • Tuna patty burgers.
  • Tuna casserole.
  • Salad Nicoise.
  • Tuna pasta with tomato sauce.
  • Thai tuna and tomato pizza.
  • Baked tuna spaghetti pie.
  • Tuna rolls.

Many people are concerned about the sustainability of tuna.  Should we be anxious about where we buy our tuna from?  Issues like overfishing are serious issues.  They raise questions about overfishing the waters, and causing damage to the ocean colony.

Seafood Watch can also answer your questions.  They have a program that is an incredibly well researched app that will help customers make choices.  The fish gets assigned a colour.  Red means avoid.  Yellow means fair, it is not a bad option but you may want to find an alternative.  Green and you are good to go, your fish is the right choice.

By using the app you will know where your tuna comes from, if it is an area that is overfished or if it is an area that followed good guidelines.  You can make your choice.