Recipe For Health
by Chef Kurt Kwiatkowski
Featured Food: Tuna Yield: Serves 4Learn more about Tuna

Ingredients

  • 2 (5 oz.) cans or jars of tuna
  • ¼ c. small diced red onion
  • 2 T. small diced jalapeno
  • 3 T. chopped fresh cilantro
  • 2 t. cumin
  • 1 t. chili powder
  • 3 T. sour cream
  • juice from ½ fresh lime
  • 1 T. favorite hot sauce
  • Salt, to taste
  • Pepper, to taste
  • 8 corn tortillas
  • Toppings
  • Napa cabbage, shredded
  • Avocado, diced
  • Tomato, diced
  • Queso fresco cheese

Preparation

In a small bowl combine tuna (drained if packed in water), onion, jalapeno, cilantro, cumin, chili powder, sour cream, lime juice and hot sauce; mix well. Taste; season with salt and pepper to your preference.

Lightly warm tortillas by placing on hot grill or skillet for 30 seconds. Place tuna mixture on corn tortillas and add toppings as desired.

Learn More About Tuna

If you think there’s something fishy about canned tuna, you’re right. On the surface, it seems simple enough—fish in a can. But descriptions on the label could make your head swim: chunk light, solid white, in oil, in water, no drain, select, prime, gourmet, in the can, in the pouch—how do you choose?

The two main categories—white and light—are based on species. Only albacore tuna can be labeled white. All other tuna, usually yellowfin, skipjack and tongol, are labeled light tuna. Consider these factors when deciding whether to buy white or light:

Safety. Tuna are high on the food chain and are often harvested when they are older and bigger accumulating chemicals such as mercury as they grow. You can safely eat canned tuna several times per month according to the Eat 8 guidelines. Skipjack and tongol are lowest in mercury content. Albacore tuna has the highest mercury content, on average twice as much as light tuna.

Fish oil. Canned tuna varies widely in omega-3 fatty acid content. While albacore is higher in omega-3s than other tuna, the canning method makes the bigger difference. The main three tuna brands cook the fish before placing it in cans which results in the loss of most of the oils. The oils are collected and sold to make fish oil supplements. A newer method of packing raw tuna in cans and then cooking it only once when the cans are heat processed is being used by some smaller fish canneries. This method results in moist tuna that is much higher in omega-3s.

Quality. Canned tuna is nothing like fresh, but it doesn’t have to be tasteless and dry. Carefully conducted taste tests by the Health4U staff and Cook’s Illustrated chose brands that raw-pack the tuna. These brands are labeled “hand-packed” and list tuna as the only ingredient.

You may already have a favorite canned tuna. If not, give our winners a try.

Peggy Crum MA, RD

Featured Recipes

Recipe For Health

Rhubarb & Strawberry Crisp

Combine tart rhubarb with sweet strawberries, add a streusel topping, and bake until bubbly. Dessert doesn’t get easier—or more classic—than this. Serve warm with a scoop of vanilla ice cream. You’re sure to get rave reviews!

Recipe For Health

Farro Salad with Grilled Vegetables

Chewy farro grains are delicious in this autumn-y salad. Recipe yields enough for dinner for 2 to 4 with some left for a couple of lunches. To do this, make the base with dressing, farro, and grilled veggies. Add fresh veggies to the base as you go.

Recipe For Health

Pecan and Dark Chocolate Chip Cookies

Roasting amps up the flavor in everything including pecans. Chef Kurt's attention to detail takes a traditional chocolate chip cookie to another level of yum!

Recipe For Health

Onion Soup

Onions, the simplest of pantry staples, mingle with butter, broth, and herbs to become luxuriously smooth and delicious. Add "homemade" croutons and a blend of cheeses to make a complete and satisfying meal.

More Food and Nutrition Recipes

Find a Recipe

Browse all recipes

Find a Class

Browse all courses

Search Health4U


Coaching and Counseling Services

Coaching and Counseling Services provides you with access to accurate health and lifestyle information, helping you to explore new behaviors and skills, and identifying useful campus and community resources.

MSU community members eligible for coaching and counseling services include faculty, staff, graduate assistants, retirees and the spouses/partners of members of these groups.

To schedule an appointment with Health4U you are not required to email us from your MSU email address; please email us from the email address you are most comfortable with. 

Read More

Departmental Services

The goal of department based services is to provide work units and colleagues the opportunity to learn about health and wellness as a group activity or exploration.  

Read More

Health e-Guide

This guide has been discontinued and is no longer viewable.

Visit Health e-Guide