Healthy Food Database

Tuna

Tuna is a very meaty fish, delicious raw (sashimi style) or cooked. Yellowfin and Bluefin tuna are the most sought-after for sashimi. Tuna are large fish high in the food chain. Some reach up to 100kg.

Note about amines: Fresh seafood (except tuna) has low amine levels, but when older than two days the amine content rises to moderate, and any fish that has been frozen has high levels.

Category: Seafood - Finfish

In Season: all year

To Buy:

Fresh tuna is usually sold as steaks. Sashimi tuna is usually retailed in a separate section, trimmed and ready to use. Look for lustrous flesh that has a good pink to deep red colour, is firm, moist and has a pleasant, fresh sea smell. Tuna is also available in cans and vacuum packed, in spring water or olive oil and with added flavours. Select those without the additives , preferably in spring water.

To Store:

Wrap fillets in plastic wrap or place in a covered container. Refrigerate for up to 3 days.

Tips & Tricks:

Remove the skin and any dark muscle. Tuna can dry out quickly when cooked so it is best served rare in the middle.

Cooking Tips:

Marinate tuna in olive oil and herbs and baste continually while cooking to prevent it drying out. Tuna is quite flavoursome and can handle strong flavours like garlic, ginger, chilli and soy sauce.

Find recipes with Tuna

Nutrition per Per serve:

Energy (kJ):

1008

Protein (g):

39.7

Saturated Fat, g :

3.6

Omega 3's (g):

Vitamin B1:

Niacin (B3):

Vitamin D:

Folic Acid:

Potassium:

Phosphorus:

Salicylates:

Safe/negligible amount

Carbohydrates, g:

0.0

Fat (g):

9.0

Monosaturated Fat , g:

3.8

Vitamin A:

Vitamin B2:

Vitamin B12:

Iron, mg:

Selenium:

Magnesium:

Amines:

Moderate

Glutamates:

n/a

Benefits the Following Health Conditions:*

Aches & Pains

Atherosclerosis

Heart Disease

Low Energy

Alzheimers Disease

Depression

High Blood Pressure

Stress

Anaemia

Eye Problems

Inflammation

Detoxifying