By: Jenna Anding, Associate Professor and Extension Nutrition Specialist, The Texas A&M System
Tuna is a nutritious source of protein, iron, and niacin. Because it is already cooked, it can be eaten right out of the can or used to make your favorite tuna dishes.
A serving of tuna is 2 to 3 ounces. A 12-ounce can will make about four servings.
How to store it
For best taste, store unopened cans of tuna in a cool, dry place until they are ready to be used.
Once opened, store unused tuna in a covered dish in the refrigerator. Use it within 3 days.
Tuna Macaroni Casserole (makes 4 to 6 servings)
What you need
12-ounce can tuna, drained
2 10 ¾-ounce cans cream of mushroom soup
1 cup frozen green peas (if you like)
black pepper (to taste)
2 cups cooked macaroni
How to make it
- Wash your hands; make sure your cooking area is clean.
- In a medium bowl, mix the tuna, soup, peas, pepper and macaroni.
- Spoon the mixture into a 9- by 13-inch baking dish.
- Bake it at 350 degrees F for 30 to 35 minutes. Let it stand for about 10 minutes before serving.
Note: You can also use 2 cups of cooked rice instead of macaroni.
Quick Tuna Spread (makes 4 servings, ½ cup each)
What you need
12-ounce can of tuna, drained
⅓ cup mayonnaise-type salad dressing
3 tablespoons sweet pickle relish or chopped dill pickles
3 tablespoons chopped onion (if you like)
black pepper (to taste)
How to make it
- Wash your hands; make sure your cooking area is clean.
- Mix together all the ingredients and chill it.
- Serve it on whole-wheat bread for a quick and easy sandwich or on crackers for a delicious snack.
Tuna-Mac Surprise (makes 6 servings)
What you need
7¼-ounce box macaroni and cheese dinner
*milk and margarine to make the macaroni and cheese
½ cup milk
12 ounces canned tuna in water, drained
10¾-ounce can cream of mushroom soup
*Follow the directions on the package of the macaroni and cheese dinner.
How to make it
- Wash your hands; make sure your cooking area is clean.
- Make the macaroni and cheese according to the directions on the package.
- Add the milk, tuna, and soup. Mix well and continue to cook until heated throughout.
Note: For added nutrition, add 1 cup thawed frozen chopped broccoli.
Download a printer-friendly version of this publication: Cooking with Canned Tuna (packed in water)
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