Tip
The more sophisticated the dish, the higher end the tuna should be. Mixing up some tuna patties? Chunk light tuna on sale is perfect for the task. Sautéeing up tuna in olive oil, garlic, lemon zest and chili flakes to toss with pasta for company? You’ll want to spend a little more.
Canned tuna is underrated. Sure, we keep a can or two on hand for the occasional tuna salad, but most of us don’t stray far from the sandwich for this tasty and versatile protein.
Canned tuna can be used as a protein swap in many recipes (tuna tacos are amazing), and it’s shelf-stable, inexpensive and chock-full of protein. One cup of drained canned tuna packs in about 40 grams of protein, so it’s a filling enough for either lunch or dinner.
Budget cooks take note: Tuna is easy to nab on sale for a buck or so a can, even for name brands, so load up when it’s on sale since it has an incredibly long shelf life.
Most tuna seems to be packed in water these days to save calories, but many like oil-packed fish better – it tastes more like fresh fish.