Let's talk tuna! A tuna fish sandwich with crunchy pickle relish on whole wheat bread is still one of our favorite quick lunches. But tuna also has some problems, and we worry about everything from how the tuna was caught to BPA in the cans. What kind of canned tuna do you buy?
What to Buy:
Buying canned tuna really comes down to reading the label. There's a lot of information wrapped around those skinny cans, but it's not always clear what it means:
• Albacore vs. Skipjack vs. Tongol vs. Yellowfin: All these tunas are processed and packaged in the same way. Look for labeling that says the fish were "troll" or "pole-and-line" caught as these are more environmentally-friendly fishing methods. Additionally Skipjack and Tongol tunas are usually rated higher on sustainability scales from places like the Monterey Bay Aquarium.
• White vs. Light Tuna: This refers to the specific kind of tuna, but is also an indicator of mercury levels. Light tunas (skipjack and tongol) typically have lower levels of mercury than white tunas (albacore and yellowfin). The "light" labeling isn't always 100% accurate on this, though. Try to find some indication that the tuna is either skipjack or tongol if you want lower-mercury tuna.
• Solid vs. Chunk vs. Flake: These terms just indicate how the tuna was packaged. Solid means it was packaged as a whole loin piece, chunks come from broken pieces of loin, and flake is the leftover pieces. As you might expect, solid tends to be the most expensive and flake the most affordable. For everyday sandwiches, I usually buy chunk tuna.
• Oil-packed vs. Water-packed: Oil-packed tuna will give you a richer-tasting and more luxurious tuna fish experience, but the olive oil can sometimes be of dubious quality. There is also evidence that water-packed tuna has higher levels of Omega-3 fats. Personally, I prefer to skip the oil in the can and add my own when I want it.
• Avoiding BPA: Most BPA-free cans are now labeled as such. Keep your eye out for this if you're trying to avoid BPA.
What to Make:
Canned tuna is a pantry staple in my house. Tuna fish sandwiches are really only the beginning.
• Crisp Tuna Cabbage Salad
• Italian Marrow Beans with Tuna
• Spelt Farroto with Artichokes and Tuna
• Mediterranean Tuna Antipasto Salad from Eating Well
• Spaghetti with Tuna, Lemon, and Breadcrumbs from Martha Stewart
What is your favorite kind of tuna? What do you make with it?
Related: Cheap Eats: 10 Ways to Use a Can of Tuna
(Image: Ildi Papp/Shutterstock)
10 Low-Budget Pantry Items Everyone Should Have
Recipe: Spring Fruit and Nut Tabouli
Good Food to Share 
The Big Book of Small, Cool Spaces 
Apartment Therapy Presents 
The Eight-Step Home Cure 
Monterey Pitcher fr...
The Ultimate Used Furniture Cleaning Kit
Ana Creates a Community at Home
there's also the question of regular, reduced sodium and low sodium. I get the no salt added from a variety of stores.
I prefer the tuna in oil, especially from Spain and Italy. Great for a tuna, cannellini bean, and tomato salad.
For cold weather, I make my tuna noodle casserole, no canned soup please.
In homemade miso soup with other ingreds such as
green onions
daikon
snap peas
shiitake mushrooms
carrots
bok choy
spinach
baby corn
etc., etc.!
I make a delicious Sicilian pasta with pine nuts, anchovies, and currants as well as a comforting tuna noodle casserole that's perfect for fall weather. I'm also a huge fan of tuna meatballs and I always use Italian canned tuna, it's so much tastier even if it is more expensive.
Most of the packaging has some type of harmful phenols sadly, even fresh salmon. I buy canned but I wonder if tuna has the same amount of O3 as salmon, for instance. I know tilapia has pretty much no benefit where that's concerned.
We just used the last jar of home-canned tuna from my 100-year-old great-grandma-in-law. She quit canning a couple of years ago, and we're going to miss the tuna the most. It was better than any other tuna I've eaten.
Tuna with light mayo, chopped tomatoes, and an orange on the side is my go-to lunch. I eat it at least twice a week. Trader Joe's white unsalted is the best! Just water and good tuna in the can!