Tuna — Nutrients, Health Benefits, and Shopping Tips

Fresh tuna should have a deep red or pink color with a firm texture. The surface should be moist but not slimy, and the fish should smell clean and mildly briny, not fishy.

Do not purchase tuna that is pale or has an ammonia-like smell, as these are clear signs of age or improper handling. Tuna that feels mushy or has dry edges should also be avoided, as it will not taste fresh or cook well.

Fresh tuna should be stored in the refrigerator, wrapped tightly in plastic wrap or placed in an airtight container. Refrigeration preserves its freshness for up to two days. Freezing is suitable for longer storage.

Air exposure can spoil tuna quickly. Avoid leaving it uncovered or near ready-to-eat foods to prevent cross-contamination. Always thaw frozen tuna in the refrigerator and use clean utensils and surfaces to ensure food safety.

Tuna can last for 1-2 days in the refrigerator once opened. For longer storage, tuna can be frozen for up to 2-3 months.

Leftover tuna can be used in a variety of savory dishes. Flake it and add to salads, sandwiches, or wraps for a light and flavorful protein, or mix it into a pasta dish with a creamy or tomato-based sauce. Tuna is also great when used in tuna melts with cheese and bread, or mixed into a tuna salad with mayonnaise, celery, and onions.

Use tuna in a quiche or frittata with eggs, cheese, and herbs, or mix it into a rice bowl with vegetables and a tangy dressing. If you have a lot of tuna, consider making a batch of tuna patties by mixing the flaked fish with breadcrumbs, eggs, and seasonings, then frying until golden. Tuna can also be added to a seafood chowder with potatoes and corn, or used as a topping for pizzas or flatbreads. For a quick snack, serve tuna with crackers and cream cheese, or mix it into a salad with greens and a citrus vinaigrette.