Canned tuna is pretty cheap and you're better off paying a bit more for Tongol. Not all canned tuna is the same. And according to an article on Epicurious.com, "canned tuna meat should be firm and flaky, but never mushy. It should be moist but not watery (and certainly not dry). And it has to look appetizing before it's dressed up with seductive ingredients."
I use no salt added and packed in water for my cooking recipes to have better control over the salt and fat in the dish being prepared. I don't eat canned tuna that often, maybe 2-3 cans a year. That's mostly because I really enjoy raw tuna as sushi or sashimi.
The usual additive options are:
no salt added
salt added
vegetable oil added, usually safflower
olive oil added
The amount of vegetable or olive oil added to a can of tuna is trivial. You're better off buying the tuna that's been canned in water, drain it, and add one teaspoon of olive oil. That's the caloric difference between tuna canned in water vs tuna canned in olive oil. One tablespoon of olive oil has 120 calories, or roughly 40 calories per teaspoon.
Depending on the species, tuna is used in different product forms:
• albacore is primarily sold as white canned tuna
• skipjack is primarily sold as light canned tuna
• tongol is primarily sold as light canned tuna
• yellowfin is sold both as light canned tuna and as ahi
• bigeye is primarily used in sushi/sashimi, but also is sold as canned light
Recipes using canned Tongol:
Tuna Casserole
Tuna Salad Sandwich
Read more:
Seafood Watch: Sourcing Sustainable Canned Tuna
Epicurious Taste Test: Canned Tuna
Download a regional Seafood Watch guide
NRDC List of How Often to Eat Tuna
Tuna Casserole
The Food Timeline tells us that:
"The word 'casserole' has two meanings: a recipe for a combination of foods cooked together in a slow over and the dish/pot used for cooking it. Casserole, as a cooking method, seems to have derived from the ancient practice of slowly stewing meat in earthenware containers. Medieval pies are also related, in that pastry was used as a receptacle for slowly cooking sweet and savory fillings. Early 18th century casserole recipes [the word entered the English language in 1708] typically employed rice which was pounded and pressed (similar to the pastry used for pies) to encase fillings. Like their Medieval ancestors, they were both savory and sweet. The casseroles we know today are a relatively modern invention."
The traditional tuna casserole calls for egg noodles, of which I had none on hand. Brown rice fusilli was used instead since this type of noodle can hold up to both boiling and baking in the same recipe. The thought of adding a can of creamed mushroom soup to a casserole is appalling to me. I don't think I've had canned mushroom soup since I was a child and I'm more inclined to make it from scratch if I had to. There are three parts to this recipe: the sauce, the noodles, and the baking. Start by cooking the noodles first since they take the longest to prepare.
You could use any type of mushroom in a casserole. I had dried oyster mushrooms that had been in my pantry for almost a year so I used those. Rehydrated in water and the water (without the mushrooms) added to the pot of water to cook the noodles. The same goes for the shredded cheese. I used mozzarella, but you can easily use cheddar, jack, or colby.
The addition of olive oil to the boiling noodles is an optional step. I had about that much leftover from an appetizer I did earlier in the day. The tuna can is from Trader Joe's and it's tongol in water with no salt added. I didn't think about salt until I tasted the sauce. Hardly any of the ingredients used actually have salt in it, except for the trace amount in the cheese. I sprinklled some sea salt on top of the casserole before adding the last of the cheese.
Ingredients
2 1/2 tbsp unsalted butter
One 6.5 oz can of tuna, drained
One red bell pepper, diced
1 c. oyster mushrooms, chopped
1-2 c. shredded mozzarella cheese, separated
sea salt, to taste
1 c. whole organic milk
2 tbsp all-purpose flour
2 c. dried fusilli
1 tbsp olive oil
1 pot of water
Directions
Preheat oven to 375 degrees F.
1. In a pot, add enough water to dried fusilli and boil until noodles are tender. Add olive oil. About 20 minutes. Drain and set aside.
2. In a 8" skillet, on medium heat, melt butter and fry bellpepper and oyster mushrooms until soft. Add flour and stir until combined. Add milk and stir (or whisk) until the sauce thickens. Turn off heat and stir in one cup of shredded cheese. Set aside.
3. In an 8" x 8" baking dish, add cooked fusilli and tuna. Break up the larger chunks of tuna into smaller pieces, if necessary. Add the sauce on top of it and stir until the sauce is evenly distributed.
4. Sprinkle sea salt on top of casserole then add the remaining cheese (up to one cup) on top of the casserole. While it melts and browns, it also makes a tasty crust.
5. Bake uncovered for 25 minutes. Remove from oven and serve.
Makes 2-3 servings.
"The word 'casserole' has two meanings: a recipe for a combination of foods cooked together in a slow over and the dish/pot used for cooking it. Casserole, as a cooking method, seems to have derived from the ancient practice of slowly stewing meat in earthenware containers. Medieval pies are also related, in that pastry was used as a receptacle for slowly cooking sweet and savory fillings. Early 18th century casserole recipes [the word entered the English language in 1708] typically employed rice which was pounded and pressed (similar to the pastry used for pies) to encase fillings. Like their Medieval ancestors, they were both savory and sweet. The casseroles we know today are a relatively modern invention."
 |
| Tuna casserole. There, now I can say I made it. |
The traditional tuna casserole calls for egg noodles, of which I had none on hand. Brown rice fusilli was used instead since this type of noodle can hold up to both boiling and baking in the same recipe. The thought of adding a can of creamed mushroom soup to a casserole is appalling to me. I don't think I've had canned mushroom soup since I was a child and I'm more inclined to make it from scratch if I had to. There are three parts to this recipe: the sauce, the noodles, and the baking. Start by cooking the noodles first since they take the longest to prepare.
You could use any type of mushroom in a casserole. I had dried oyster mushrooms that had been in my pantry for almost a year so I used those. Rehydrated in water and the water (without the mushrooms) added to the pot of water to cook the noodles. The same goes for the shredded cheese. I used mozzarella, but you can easily use cheddar, jack, or colby.
The addition of olive oil to the boiling noodles is an optional step. I had about that much leftover from an appetizer I did earlier in the day. The tuna can is from Trader Joe's and it's tongol in water with no salt added. I didn't think about salt until I tasted the sauce. Hardly any of the ingredients used actually have salt in it, except for the trace amount in the cheese. I sprinklled some sea salt on top of the casserole before adding the last of the cheese.
Ingredients
2 1/2 tbsp unsalted butter
One 6.5 oz can of tuna, drained
One red bell pepper, diced
1 c. oyster mushrooms, chopped
1-2 c. shredded mozzarella cheese, separated
sea salt, to taste
1 c. whole organic milk
2 tbsp all-purpose flour
2 c. dried fusilli
1 tbsp olive oil
1 pot of water
Directions
Preheat oven to 375 degrees F.
1. In a pot, add enough water to dried fusilli and boil until noodles are tender. Add olive oil. About 20 minutes. Drain and set aside.
2. In a 8" skillet, on medium heat, melt butter and fry bellpepper and oyster mushrooms until soft. Add flour and stir until combined. Add milk and stir (or whisk) until the sauce thickens. Turn off heat and stir in one cup of shredded cheese. Set aside.
3. In an 8" x 8" baking dish, add cooked fusilli and tuna. Break up the larger chunks of tuna into smaller pieces, if necessary. Add the sauce on top of it and stir until the sauce is evenly distributed.
4. Sprinkle sea salt on top of casserole then add the remaining cheese (up to one cup) on top of the casserole. While it melts and browns, it also makes a tasty crust.
5. Bake uncovered for 25 minutes. Remove from oven and serve.
Makes 2-3 servings.
Pumpkin Muffins
I suppose I could have made pumpkin tartlets with the leftover canned pumpkin from when I made the biscotti. It would have meant actually calculating how much tart crust to make. I just wanted something sweet and easy to nibble on. These won't win any bake contests, but they're easy to make and when they're warm, the muffins are pretty good on a cold, breezy weekend.
Ingredients
1 1/2 c. unbleached flour
1 c. brown sugar
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 tsp cinnamon
1/4 tsp each ground cloves, ground nutmeg, ground ginger
1 c. cooked pumpkin
2 eggs
1/3 c. olive oil
For this batch, I used the entire leftover can of pumpkin which was roughly 11 oz (from a 15 oz can).
Directions
Preheat oven to 350 degrees F.
1. Whisk the dry ingredients together so that the spices are evenly disbursed.
2. Stir in pumpkin and eggs until the mixture neither looks runny nor like there's egg white everywhere.
3. Fill prepared muffin tin (either use paper muffin cups or lightly butter the muffin pan) so that each muffin opening is 3/4 full.
4. Bake for 20-25 minutes or until they look done. Let cool on a rack.
This batch didn't get to cool and I'd already eaten two of the muffins before remembering to take photos, which eventually will get posted.
Ingredients
1 1/2 c. unbleached flour
1 c. brown sugar
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 tsp cinnamon
1/4 tsp each ground cloves, ground nutmeg, ground ginger
1 c. cooked pumpkin
2 eggs
1/3 c. olive oil
For this batch, I used the entire leftover can of pumpkin which was roughly 11 oz (from a 15 oz can).
Directions
Preheat oven to 350 degrees F.
1. Whisk the dry ingredients together so that the spices are evenly disbursed.
2. Stir in pumpkin and eggs until the mixture neither looks runny nor like there's egg white everywhere.
3. Fill prepared muffin tin (either use paper muffin cups or lightly butter the muffin pan) so that each muffin opening is 3/4 full.
4. Bake for 20-25 minutes or until they look done. Let cool on a rack.
This batch didn't get to cool and I'd already eaten two of the muffins before remembering to take photos, which eventually will get posted.
Kitchen Note: Moonfish
This fish, a random shopping cart item at Fubonn, gets its name from having a whitish, almost opalescent sheen to its rather smooth skin. Because of its thin frame and lack of exterior armaments (scales, spines), one would assume this is a fish found in tropical or temperate waters. It actually looks like something one might find in an exotic aquarium. But, nonetheless, I found it in the freezer aisle at the Asian grocery store.
The fish would probably taste great skewered and roasted over an open fire. It has lots of small bones and there isn't a whole lot of meat to it. Eating it reminded me of perch, an equally bony fish that is the equivalent of a sunflower seed (lots of work, little reward). I've only cooked up the first of the two that came in the pack and it tastes ordinary, like the "white fish" you'd find in a breaded, fried fish fillet.
I braised (poached?) it in some olive oil and Chinese rice wine with a sprinkling of Himalayan pink salt. That was probably not the right approach for the fish. It might have been better to bake or steam it because the skin stuck to the bottom of the skillet. Ahh, what to do with its companion...
[Updated: 12/2/2010] When this fish cooks, it smells a lot like the "fish powder" condiment (not furikake) that is used on Chinese rice porridge (xi fan, also known as congee). For the second fish, I cooked it over rice in the oven. In retrospect, I think that moonfish would make a great fish stock type of fish because it's very bony and with the right mix of spices and salt, you'd get a very flavorful broth out of it.
I made the brown basmati rice (a long grain) the way Alton Brown does, heated in a foil-covered baking dish at 375 degrees F for about an hour. Because I am cooking for one, I don't really like reheating leftover rice, so I try to minimize it to a meal or two.
In my pantry, I have Mexican saffron which is several iterations cheaper than real Spanish saffron (from Spain). I picked up a few ounces of it several years ago, probably from hole-in-the-wall spice shops in California.
1 c. brown basmati rice
1 1/2 c. water
pinch of saffron
1 tbsp unsalted butter
1/4 tsp sea salt
In a small saucepan, bring water, saffron, butter and salt to a boil. Remove from heat and pour over rice in a baking dish.
Wash the moonfish and gently place on top of the rice. Cover baking dish with foil and bake for an hour. The essence from the fish adds a nice layer of depth to the rice that makes it more flavorful.
If you have sweet potatoes on hand, these bake in the same amount of time at the same heat setting as the rice.
I made a special sauce for the fish, which is a variant on the soba noodle sauce:
2 tbsp soy sauce
2 tbsp mirin
2 tsp brown sugar
1 clove of garlic, minced
Bring ingredients to a simmer for about two minutes (long enough to infuse the sauce with garlic flavor) and pour over fish.
The fish would probably taste great skewered and roasted over an open fire. It has lots of small bones and there isn't a whole lot of meat to it. Eating it reminded me of perch, an equally bony fish that is the equivalent of a sunflower seed (lots of work, little reward). I've only cooked up the first of the two that came in the pack and it tastes ordinary, like the "white fish" you'd find in a breaded, fried fish fillet.
I braised (poached?) it in some olive oil and Chinese rice wine with a sprinkling of Himalayan pink salt. That was probably not the right approach for the fish. It might have been better to bake or steam it because the skin stuck to the bottom of the skillet. Ahh, what to do with its companion...
[Updated: 12/2/2010] When this fish cooks, it smells a lot like the "fish powder" condiment (not furikake) that is used on Chinese rice porridge (xi fan, also known as congee). For the second fish, I cooked it over rice in the oven. In retrospect, I think that moonfish would make a great fish stock type of fish because it's very bony and with the right mix of spices and salt, you'd get a very flavorful broth out of it.
I made the brown basmati rice (a long grain) the way Alton Brown does, heated in a foil-covered baking dish at 375 degrees F for about an hour. Because I am cooking for one, I don't really like reheating leftover rice, so I try to minimize it to a meal or two.
In my pantry, I have Mexican saffron which is several iterations cheaper than real Spanish saffron (from Spain). I picked up a few ounces of it several years ago, probably from hole-in-the-wall spice shops in California.
1 c. brown basmati rice
1 1/2 c. water
pinch of saffron
1 tbsp unsalted butter
1/4 tsp sea salt
In a small saucepan, bring water, saffron, butter and salt to a boil. Remove from heat and pour over rice in a baking dish.
Wash the moonfish and gently place on top of the rice. Cover baking dish with foil and bake for an hour. The essence from the fish adds a nice layer of depth to the rice that makes it more flavorful.
If you have sweet potatoes on hand, these bake in the same amount of time at the same heat setting as the rice.
I made a special sauce for the fish, which is a variant on the soba noodle sauce:
2 tbsp soy sauce
2 tbsp mirin
2 tsp brown sugar
1 clove of garlic, minced
Bring ingredients to a simmer for about two minutes (long enough to infuse the sauce with garlic flavor) and pour over fish.
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