With a strong and peculiar taste, this is one of the most caught and consumed fishes all over the world. We are talking about tuna fish, which is frequently present at the table of many Portuguese families, for a variety of reasons, and rightly so. Tuna is low in calories (141 kcal per 100 g raw fish) and highly rich in vitamins A, B3, B6, B12 and D, and also in iron, phosphorus, potassium and zinc. It belongs to the group of oily fishes, just as mackerel and sardine. It is rich in omega-3 unsaturated fatty acids and, when integrated in a balanced diet, it contributes to protect the heart, and reinforces the blood flow and memory. Tuna can be found in stores under multiple forms: fresh, canned (in water, olive oil, oil, with tomato, with aromatic herbs, etc.) or in pâté. When choosing canned or precooked tuna, consider not only how it is going to be consumed, but also the content of salt, fat and sugar indicated in the label. In cooking, tuna: Is usually a very versatile fish and easy to prepare. May be consumed raw (sushi and sashimi, for instance, according to Japanese cuisine), grilled (the healthiest way) or fried. When canned, ready to consume, it is a simple and healthy way to accompany salads, make sandwiches or wraps. Since it has a strong flavour, tuna doesn’t require much seasoning. All it takes is a bit of salt, pepper, lemon and aromatic herbs to grill, for instance, a tuna fillet. When canned, it requires a few cautions. Drain it well and rinse the tuna in running water to remove all the oil or olive oil; and if not entirely consumed, keep the remainder in the fridge, in a closed container, for no more than one day. Learn also that: To be able to be caught, a tuna must weigh at least 30 kg and measure 115 cm. It is a large and meaty fish. Its tone can go from pink to deep red, according to the variety. In 2021 (the latest data provided by INE to date), the Portuguese fishing fleet captured 6,882 tons of tuna fish. Try these recipes of tuna by our nutritionists Alexandra Lima , Cristina Cunha , Liliana Natário , Maria Inês Cardoso , Raquel Barbosa , Simone Fernandes and Sónia Xavier Meet the nutrition clinical team from Hospital da Luz network.
