We all know that eating fish helps lower risk for stroke, heart disease, cognitive decline, cancer, eye disease and mood problems, due to the omega-3 fats they contain. And the list of fish to eat includes tuna—especially canned tuna (because it’s high in omega-3).

But besides the omega-3, tuna has other nutritional features going for it: It’s loaded with selenium and contains hefty amounts of B vitamins (B3, B12, B6, B1, B2), phosphorus, vitamin D, choline, potassium, magnesium, and is a super source of protein.

We also all know, though, that tuna can be contaminated with mercury (an issue most ocean fish is faced with today, however). So that said, we want to use chunk light tuna because it contains the least mercury. Researchers say we can safely consume up to 12 ounces per week of this tuna. The next safest is canned albacore tuna—6 ounces per week is a good amount. Fresh tuna has higher mercury levels, so it should only be eaten occasionally.

When preparing this article I studied a lot of sites discussing the pros and cons of eating tuna, and one of the most unbiased and reputable sites, World’s Healthiest Foods (www.whfoods.org), validated the above and summed it up this way: “Given all the research around tuna’s health benefits, we think it makes sense to include it in the diet. However, since the concern around mercury is very real, it also makes sense to treat tuna as a fish to be eaten only a few times per month. They key is to select tuna types with lower mercury risk (chunk light and canned albacore).”

So with this green light, let’s look at the choice in varieties and grades of canned tuna. Selection depends on your tastes and the specific recipe used. Solid or fancy pack contains large pieces of tuna and is usually albacore. Only albacore tuna may be labeled and sold as white tuna. Many will pay the higher price for white tuna because it has a milder flavor and lighter color. In fact, it looks very much like canned chunk chicken and can be substituted for canned chicken in many recipes.

Chunk tuna has smaller pieces. Flaked tuna is fairly broken apart and best used for salads where the tuna is mashed and mixed anyway

Canned tuna is usually packed in water or oil, with the oil-packed being more flavorful and moist. The latest commercial innovation is tuna packed in vacuum pouches with no added oil or water. This is moist and makes for a great addition to green tossed salads.

Unopened canned tuna can be stored in a cool cupboard up to 1 year. Place leftover canned tuna in a sealed container in the refrigerator and use within four days. Tuna salad with a dressing can be refrigerated up to three days. Cooked tuna dishes such as casseroles can be frozen up to 2 months.

And speaking of cooking with tuna, it is a featured ingredient in the classic French dish, Salad Nicoise, which pairs tuna fish with steamed green beans and potatoes.

Then there’s tuna salad. The sky's the limit when making this dish since so many different ingredients nicely complement tuna's mild flavor. Some of my favorite tuna salad ingredients include olives, leeks, fennel, dill, caraway seed, celery, onions, and walnuts. During garden season we stuff our fresh beef steak tomatoes with tuna salad—it’s a favorite summer meal.

Don’t forget the tuna sandwich, either. Try eliminating the mayonnaise and using fresh lemon juice, olive oil, and a little mustard for a healthier way to make this proverbial sandwich. And for a fun twist on a familiar theme, stuff a pita pocket with tuna and other veggies. This is a perfect packable, delicious lunch.

And I conclude with one of our favorite tuna recipes we use often as a snack or appetizer when entertaining. My guess is you’ll want to save this in your Cook’n 11 in a FAVORITE SNACKS chapter. The recipe is below.