How To Choose The Right Canned Tuna For Your Meals
In partnership with San Miguel Del Mar

How To Choose The Right Canned Tuna For Your Meals

Some canned tuna are packed in oil, and others in water. But how to cook with each one? We’re making deliciously easy recipes with San Miguel Del Mar’s Tuna Chunks that are available in both ways. Read on.

Need a quick burst of protein in your meals or snacks? Simply lift the tab and pull back the tab of a tuna can and it’s ready to go in salads, noodles, and even well-loved Asian classics like Roti John and Kimchi Rice! Canned tuna has been around for over a century, emerging when sardine fisherman experimented with steaming tuna, and were pleasantly surprised by the appealing white colour of the fish when cooked and its pleasing oceanic taste.

Fast forward to today, and canned tuna like San Miguel Del Mar's Tuna Chunks are widely used for quick home-cooked meals for the entire family to creating filling and savory meals. It’s an easy way to get your daily dose of protein and Omega-3 fatty acids, and San Miguel Del Mar Tuna Chunks in Vegetable Oil and a lighter option, San Miguel Del Mar Tuna Chunks in Water, add a touch of delicious taste and luxury to every dish.

The question is, should you get tuna in oil or water? The short answer is both! Read on to find out how each type of canned tuna can enhance your next culinary creations.

The Differences between Tuna in Oil or Water 

Tuna Farfalle made with San Miguel Del Mar Tuna Chunks in Vegetable Oil. Photo: San Miguel Del Mar

Tuna was canned in water in the early days to give it a milder aroma, though removing its oil also gives it a more subtle taste compared to tuna in oil. For the health-conscious, tuna in water contains on average half the calories as compared to tuna in oil. For maximum flavours, richer textures and higher Vitamin D (for stronger bones) content, tuna in oil is the preferred choice.

For both types of tuna packaging, there’s also an option of picking solid, flakes or chunks. Solid refers to tuna that is packaged as a whole loin piece, chunks are broken pieces of loin and flakes are the leftover. Solid or chunks like Tuna Chunks in Vegetable Oil and Tuna Chunks in Water, are firmer, meatier and tastier than flakes, and the quality translates to more delicious tuna-based rice, salad and pasta dishes.

What Goes With Canned Tuna in Water?

Tuna Salad made with San Miguel Del Mar Tuna Chunks in Water. Photo: San Miguel Del Mar

When you’re looking to whip up something light and refreshing like a Tuna Salad or an avocado and tuna wrap, canned tuna in water works much better than tuna in oil. Condiments like mayo and fruits like avocado are classic pairings with tuna, enriching the drier flakes in water with soft creaminess. Sliced onion, celery, bell peppers also go well with tuna in water, giving a nice refreshing crunch to the overall mix.

Keeping flavours on the lighter side are key to not overpowering the milder taste of canned tuna in water. Tuna in water dishes also do great with the liquorice taste of anise, citrusy aromas of cilantro and the spicy tang of Dijon mustard

Spicy Tuna Kimbap made with San Miguel Del Mar Tuna Chunks in Water. Photo: San Miguel Del Mar

For those who love a little fire in their meals, rolling up a Spicy Tuna Kimbap with carrot, spinach, pickled radish and kimchi is a great way to pack a nutritious picnic basket for family and friends. Here, the nori sheets keep everything together for fuss-free snacking and using tuna in water is the better choice it doesn’t soak through the seaweed sheets. The same applies for picnic or camping sandwiches – using tuna in water means less oily fingers during lunch!

How About Canned Tuna in Oil? 

Braised Tuna Stuffed Tofu, made with San Miguel Del Mar Tuna Chunks in Vegetable Oil. Photo: San Miguel Del Mar

Canned tuna in oil like San Miguel Del Mar Tuna Chunks in Vegetable Oil go a long way in creating decadent meals like Tuna Lasagna Roll and Tuna and Mushrooms Salpicao.  Tender, moist and flavourful, canned tuna in oil is usually drained before being tossed in pastas, baked in casseroles or stuffed in tofu or vegetables like this Braised Tuna Stuffed Tofu recipe. And don’t throw away that oil just yet! It’s the perfect dressing for salads, creating mayo or aioli and gives those dishes a more intense taste compared to other oils. 

Tuna Lasagna Rolls made with San Miguel Del Mar Tuna Chunks in Vegetable Oil. Photo: San Miguel Del Mar

The fattiness and more intense flavors of tuna in oil also means that it goes well with saltier ingredients like olives and capers, earthy mushrooms, and a variety of cheese like parmesan and feta. Pasta and lasagna like these Tuna Lasagna Rolls do exceptionally well with tuna in oil, absorbing all that oceanic flavors and giving you a rich, creamy dish for a fulfilling dinner. Simply drizzle some previously drained tuna oil over it to finish!

Sticking To Quality: Choose Only 100% Tuna

Whether you prefer the light, drier tuna in water for meshing or sprinkling over salads, or the heavier, moister tuna in oil for creamy concoctions, the quality of your canned tuna makes a difference how yummy and healthy your dish turns out. Tuna from trusted brands like San Miguel Del Mar are made from 100% pure tuna with no extenders and preservatives, and their versatile juicy chunks make delicious home cooking a breeze.    

This was created in association with San Miguel Del Mar. Find out more about their canned tuna, and where to get it on their Facebook page.

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