Tuna is a popular fish in Japan and healthy tuna meals are considered as an excellent source of protein and omega-3 fatty acids. Regular consumption of tuna dishes lowers the blood pressure and prevents coronary heart diseases. Several studies have proved that moderate consumption of tuna could also postpone cognitive decline, thus it is considered as an effective health food for elderly people. Tuna also reduces the occurrence of kidney cancer. Enjoy some of the healthy tuna dishes listed below.

Appetizers:

·         Albacore salad Puttanesca with Garlic Vinaigrette - delicious dish prepared from canned tuna flakes, plum tomatoes, cooked pasta, olives, fresh basil leaves and garlic vinaigrette dressing. Nutritional value per serving in the dish is 1034 calories which includes 13.04g sugar, 58.74mg calcium, 53.50g carbohydrates, 719mg sodium and 27.5g protein.

·         Pasta Tuna Roasted Pepper salad - sumptuous salad where tuna is combined with red roasted peppers, red onion, capers, yogurt, fresh basil, lemon juice, garlic, cooked pasta  and served with red pepper sauce.  The healthy and filling tuna dish contains 270 calories, 5g fat, 13mg cholesterol, 18g protein, 539mg sodium and 234mg potassium.

 Healthy Tuna Meals Starters:

·         Grilled Tuna with Olive relish - addictive flavor of parsley and olives in the dish can bring cheer on the table when served. Ingredients used in the dish are parsley, black olives, celery, garlic, lemon juice, pepper, oregano, tuna and lemon wedges. This palate soothing dish contains 184 calories which includes 31g protein, 266mg sodium, 636mg potassium, 1g carbohydrates and 60mg cholesterol.

·         Tuna Stuffed Pepper - exquisite healthy tuna meal prepared from sweet cherry pepper, light tuna chunks, lemon juice, capers, anchovy fillets, pepper and vinegar. This is very delicious and it contains 42 calories, 9mg cholesterol, 4g protein, 239mg sodium, 6mg potassium, 2g fat, which makes it an ideal dish even for people interested in losing weight.

Main and Side dishes:

·         Skillet Tuna Noodles casserole - family friendly tuna dish that features egg noodles, onions, mushrooms, white wine, all-purpose flour, milk, tuna chunks, cheese, and breadcrumbs. The dish adds 30% of calcium to daily value required by your body along with 17% potassium, and 15% of iron, vitamin A, and C combined together.

·         Mediterranean Tuna Panini - filling and healthy dish served with a tangy flavor of lemon prepared from  tuna chunks, tomatoes, cheese, artichokes, red onion, olives, capers, lemon juice, wheat breads and pepper. The dish is rich in fiber and it makes up 20% of the fiber required by your body. Nutritional value per serving in the dish is 336calories which includes 6g fat, 61mg cholesterol, 35g carbohydrates, 3g added sugar, 34g protein, 5g fiber, 543mg sodium, and 52mg potassium.

Dessert:

·         Tuna Soufflé- yummy tuna menu dessert featuring butter, all-purpose flour, milk, cheese, tuna, eggs, and pimiento. Pimiento used in the dish acts as an anti Oxidant which the key factor essential for longer, ever-youth, healthier life.

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