I was quite sceptical about whether canned fish is healthy or not. So, I have done some research and my conclusion is if we are talking about tuna fish, it is better to choose the canned version.
Tuna is a great source of protein and high in omega-3 fatty acids, however due to water contamination they are also high in mercury, which is a heavy metal. Studies showed that consuming high mercury fish on a regular basis can cause serious problems with the human’s nervous system. But it’s also a fact that bigger varieties of tuna are higher in mercury and typically canned tuna is made of smaller types of fish.
That said, I am only cooking with tuna once or twice a month. That is good for our health and not harmful at all. This recipe is particularly good to make a super quick and more than affordable lunch using only pantry ingredients.
Ingredients for 2:
1 can tuna
1 can (200 g) sweetcorn
1 can chopped tomatoes
Half red onion
Pinch sea salt & black pepper
0.5 tbsp oregano
0.5 tbsp basil
1 tsp garlic powder (optional)
1 tbsp olive oil
140 g pasta of your choice
Cook the pasta following the instructions on the package.
Open the tuna and the sweetcorn and drain well.
Chop the red onion into small pieces and fry in a little bit of olive oil for 5 minutes in a small pot over medium heat.
Add the tuna and the sweetcorn to the pot and fry for 2 minutes stirring frequently.
Add the chopped tomatoes and season with salt, pepper, oregano, and basil. If you like garlic, I recommend adding some garlic powder as well. Cook for 5 minutes to get the flavours together and mix with the cooked pasta.