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Tuna, Its Attributes and Directives
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Tuna is a fish that frequently appears on Polish plates. With its utilization, numerous delectable dishes can be prepared, and especially popular among them are salads. It is worth incorporating tuna into the menu not only due to its taste, but also as a result of its nutritional value.
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Why is the consumption of tuna advantageous?
Tuna belongs to the family of predatory fish known as mackerels. There are many species of it, such as Bluefin, Bonito, or Albacore. Over the course of a year, it travels thousands of kilometers and migrates over very long distances. It has a high nutritional value for the fish. It contains many health-promoting compounds that have a positive impact on the human body. Tuna is rich in vitamins and minerals, but also in protein and, most importantly, healthy fats. The polyunsaturated fatty acids present in it have a range of positive effects, such as reducing the risk of certain types of cancer, such as colon and pancreatic cancer (J. Zalega, D. Szostak-Węgierek 2013), as well as cardiovascular diseases (M. Kołodziejczyk, Ł. Bułdak, B. Okopień 2021). The European Food Safety Authority (EFSA) does not recommend eating tuna during pregnancy. The same applies to swordfish and marlin. This is due to the presence of significant amounts of heavy metals, especially mercury, in some fish, particularly long-lived predatory fish, which can enter the fetus and cause developmental disorders (J. Alexander et al. 2004). It is also worth noting that tuna should not be consumed more than 2 times a week.
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The regulations for employing tuna
If we aspire to acquire a fresh specimen of fish from the species of tuna, a certain degree of difficulty may arise. It is beneficial to seek it in large food markets or in establishments specializing in marine products. Nevertheless, in most stores, tuna is available in canned form. There exist several of its variants, such as in oil, in its own sauce, or in tomato sauce. Herein, we present several recommendations for the utilization of tuna.
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A tuna and cottage cheese bake
Preparation time: 15 minutes Ingredients (per 1 serving): - tuna in own sauce - can (120 g), - cottage cheese - 4 slices (80 g), - natural yogurt - 2 teaspoons (50 g), - onion - slices (20 g), - parsley - 2 tablespoons (12 g), - salt - pinch (0.2 g), - pepper - pinch (0.2 g). Preparation: 1. Blend the cottage cheese in a bowl and add the well-drained tuna. 2. Mix thoroughly. 3. Chop the onion into small pieces, chop the parsley. 4. Add to the mixture along with the yogurt and spices. 5. Mix everything thoroughly. Nutritional values (per serving): - energy: 252 kcal, - protein: 47.2 g, - fat: 3.0 g, - carbohydrates: 8.9 g.
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Tortilla with tuna and vegetables
Preparation time: 15 minutes Ingredients (for 1 serving): piece of tortilla (60 g), half can of tuna in its own sauce (60 g), salad 3 leaves (15 g), corn 3 tablespoons (45 g), red pepper 2 slices (60 g), onion 1 slice (20 g), natural yogurt 2 tablespoons (50 g), seasoning salt (0.2 g), pepper (0.2 g).
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Noodles with tomatoes and tuna
Preparation time: 35 minutes Ingredients (per 1 serving): tuna in its own sauce - 1⁄2 can (60 g), whole grain noodles - glass (70 g), tomatoes in can - 1 1⁄2 pieces (120 g), olives - tablespoon (15 g), onion - piece (20 g), garlic - clove (5 g), olive oil - tablespoon (10 g), rucola - small handful (20 g), salt - pinch (0,2 g), pepper - pinch (0,2 g), sweet pepper - 1⁄2 teaspoon (2 g).
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A colorful salad with egg and tuna
Preparation time: 20 minutes Ingredients (per 1 serving): – tuna in olive oil – 1/2 can (60 g), – rucola – 2 handfuls (40 g), – cocktail tomatoes – a handful (100 g), – eggs – two pieces (100 g), – olives – tablespoon (15 g), – onion – plaster (20 g), – olive oil – tablespoon (10 g), – lemon juice – half tablespoon (6 g), – honey – half teaspoon (6 g), – salt – pinch (0, 2 g), – pepper – pinch (0, 2 g). Instructions: 1. Boil the eggs until they are hard. 2. Wash the rucola and place it on the plate. Add halved cocktail tomatoes and olives. 3. Drain the tuna, add it to the salad mix with finely chopped onion. 4. Quarter the hard-boiled eggs and place them on the plate. 5. Combine honey, olive oil, lemon juice, and spices. 6. Pour the dressing over the salad. Nutritional value (per serving): – energy: 373 kcal, – protein: 28.1 g, – fat: 23.7 g, – carbohydrates: 9.8 g.
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Scientifically reviewed by a clinical dietitian
• 17.03.2026
Alexander J. et al., Opinion of the Scientific Panel on Contaminants in the Food Chain on a request from the Commission related to mercury and methylmercury in food, „The EFSA Journal” 2004, 34, 1–14. Harton A. et al., Spożycie wielonienasyconych kwasów tłuszczowych przez kobiety ciężarne, „Problemy Higieny i Epidemiologii” 2013, 94(3), 605–609. Kołodziejczyk M., Bułdak Ł., Okopień B., Wielonienasycone kwasy tłuszczowe w redukcji ryzyka sercowo-naczyniowego, „Pediatria i Medycyna Rodzinna” 2021, 17(1), 27–35. Zalega J., Szostak-Węgierek D., Żywienie w profilaktyce nowotworów. Część II. Składniki mineralne, witaminy, wielonienasycone kwasy tłuszczowe, probiotyki, prebiotyki, „Problemy Higieny i Epidemiologii” 2013 94(1), 50–58.
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