It's packed into cans raw (sometimes with a sprinkle of salt), which means it cooks in its own juices. So, when you open a can of Oregon Albacore tuna, don't drain the juices down the drain! Incorporate it into your recipe.
🐟❌ Here's why: Unlike other brands, we pack our tuna to retain all the natural omega-3s, nutrients, and flavor—no fillers, no additives, just 100% pure wild-caught, delicious seafood🤤 Just mix the liquid together with the Seafood and you're good to go 💪
The tuna is submerged in oil, which locks in moisture and infuses the fish with richness. During canning, the heat gently poaches the tuna in that oil, creating silky flakes that are ready to eat straight out of the can. The oil itself becomes a bonus flavoring—drizzle it on pasta, bread, or beans for instant depth.
Should you drain canned tuna? Technically, you don't have to drain the water or oil from a can of tuna to enjoy it.
Some tuna cans that say do not drain because they don't add oil, water, fillers, preservatives, and GMO soy broth. Cans that say do not drain contain only tuna or sometimes salmon. They only have natural occurring fish oils and juices and those are rich in omega threes.
If you usually drain and toss out the oil from canned tuna, you might be missing out on a powerful flavor booster in the kitchen. That golden liquid is infused with the natural taste of tuna and can transform ordinary dishes into something truly special.
Tuna in oil is high-quality, pre-cooked tuna, such as Yellowfin or Albacore, that has been packed in oil to enhance its flavor, preserve its moist texture, and extend its shelf-life.
5 Ways to Make Your Canned Tuna Healthier, According to Registered Dietitians
The most effective way to reduce sodium in canned tuna is to drain it and rinse it thoroughly with fresh water.
Larger fish like Albacore and Yellowfin have up to 50 micrograms per can, while Atlantic Bluefin, the largest tuna, can have as many as 283 micrograms per five ounces. If you're trying to keep your mercury intake low – but not your tuna intake – be sure to choose a can made with a smaller fish.
With Safe Catch Elite tuna there is nothing to pour down the drain. Simply open the can and use a fork to flake the tuna steak, then watch the natural omega-3s and vital oils be absorbed by the tuna.
Best choice: Eat 2 to 3 servings per week of canned light skipjack tuna. Good choice: Eat 1 serving per week of yellowfin tuna or white albacore tuna. Choice to avoid: Don't eat bigeye tuna. It may also be called ahi tuna.
No matter what type of tuna you use, draining it is the most important step for keeping your salad from becoming watery.
The 13 Healthiest Tinned Fish, Packed With Protein and Omega-3s
Oil vs Water
Tuna packed in water will contain fewer calories and less fat but also allows for the loss of omega 3 fatty acids to occur. Water-packed also dilutes the natural juices and flavors contained within the fish and can lead to a more rounded and less refined taste.
Omega 3s
These are the good fats that keep your heart happy and healthy. Tuna is brimming with two types of omega-3 fatty acids, DHA and EPA, which have been linked to reduced inflammation, improved brain function, and a lowered risk of heart disease.
One big takeaway is that albacore has much more mercury than light or skipjack tuna, regardless of the brand. That's not surprising, since albacore is larger and lives longer than the tunas that make up the light tuna or skipjack tunas.
Canned light tuna contains the least amount of mercury, and the FDA suggests limiting yourself to no more than 12 ounces (oz) a week, or no more than three 5-oz cans.
However, according to the NHS, which states a healthy, balanced diet should include at least two portions of fish a week, there's nothing there to say you can't eat tuna every day, unless you're trying for a baby, or pregnant.
Healthy tuna recipes
Use the oil: Don't drain away the flavorful oil; incorporate it into your recipes for added taste and nutrition. Pair with healthy fats: Combine tuna in oil with avocado, nuts, or olive oil to boost omega-3 absorption. Balance with veggies: Add colorful vegetables to your tuna dishes for extra nutrients and fiber.