C. W. Randolph, M.D.
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 NUTRITION FACTS
Amount Per Serving: Calories 740 - Calories from Fat 560 - Total Fat 62 g Saturated Fat 1 1 g - Cholesterol 160 mg - Sodium 2420 mg - Total Carbohydrate 19 g Dietary Fiber 6 g - Sugars 5 g - Protein 28 g - Calcium 20% DV
Tuna Melt
1 (12-ounce) can albacore tuna in water
2 tablespoons plain low-fat yogurt 1 hard-boiled egg, chopped
1 tablespoon minced fresh parsley Salt and pepper to taste 4 slices whole-grain bread 1 tomato, sliced
}A cup grated skim milk mozzarella
Drain tuna and mix with yogurt, egg, and parsley. Add salt and pepper. |
Jack Challem
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 Seared Ahi tuna (Serves 2)
Wasabi horseradish paste or Terrapin Ridge Wasabi Squeeze* 3 tablespoons tamari or light soy sauce
1 teaspoon macadamia nut oil
2 slices sushi-grade ahi tuna, V2- to 3/4-inch thick shredded cabbage or store-bought cole slaw mix
Prepare the wasabi sauce a few minutes before searing the tuna. Do this by mixing a small amount of wasabi horseradish paste with 3 tablespoons of tamari or light soy sauce. Alternatively, you can mix about 1 teaspoon of Terrapin Ridge Wasabi Squeeze with 3 tablespoons of tamari or light soy sauce. |
Peter J. Whitehouse and Daniel George
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 Food and Drug Administration (FDA) advises pregnant women and children to avoid swordfish, shark, king mackerel, and tilefish and to limit consumption of king crab, snow crab, albacore tuna, and tuna steaks to six ounces or less per week.
The U.S. Environmental Protection Agency recommends consumption of shrimp, canned light tuna, salmon, pollock, and catfish, which are low in mercury." Herring, sardines, and freshwater trout are thought to have low contamination levels and high n-3 profiles. When preparing fish, be aware that frying can degrade the levels of n-3 fatty acids. |
| Conventional wisdom is that larger species of fish such as tuna, king mackerel, shark, or swordfish usually pose a greater threat than smaller species, since toxins accumulate in greater levels the higher you go up the food chain. Currently, the U.S. Food and Drug Administration (FDA) advises pregnant women and children to avoid swordfish, shark, king mackerel, and tilefish and to limit consumption of king crab, snow crab, albacore tuna, and tuna steaks to six ounces or less per week.
The U.S. |
Brenda Watson and Leonard Smith
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 The nonprofit Environmental Defense Organization has listed its "eco-worst" fish to eat: blue and striped marlin, swordfish, shark, Atlantic salmon, orange roughy, grouper, Chilean sea bass, and bluefin tuna. Choose smaller fish such as flounder, sole, pollock, and halibut instead. Consumer and public health groups indicate that virtually every can of tuna is contaminated to some degree, and fish-safety experts now think pregnant women should avoid canned tuna entirely because there's no way to know for sure which cans contain the least amount of mercury. |
C. W. Randolph, M.D.
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| NUTRITION FACTS
Amount Per Serving: Calories 740 - Calories from Fat 560 - Total Fat 62 g Saturated Fat 1 1 g - Cholesterol 160 mg - Sodium 2420 mg - Total Carbohydrate 19 g Dietary Fiber 6 g - Sugars 5 g - Protein 28 g - Calcium 20% DV
Tuna Melt
1 (12-ounce) can albacore tuna in water
2 tablespoons plain low-fat yogurt 1 hard-boiled egg, chopped
1 tablespoon minced fresh parsley Salt and pepper to taste 4 slices whole-grain bread 1 tomato, sliced
}A cup grated skim milk mozzarella
Drain tuna and mix with yogurt, egg, and parsley. Add salt and pepper. |
Hyla Cass
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 The omega-3 fatty acids EPA and DHA are found in high concentrations in fatty, carnivorous fish such as herring, mackerel, tuna, and salmon. (Smaller amounts are found in other fish.) In countries where more fish is consumed, there is a lower rate of depression. Omega-3 fish oils can elevate your mood. Besides their use for depression, studies have shown that fish oil is helpful for bipolar disorder, as well. To ensure that you get enough of the essential omega-3s, eat fish (salmon, sardines, tuna, mackerel, cod) two to three times a week. |
Donna Jackson Nakazawa
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 The tiniest fish are consumed by bigger fish, which are eaten by large swordfish and tuna, so that by the time the tuna consumes his dinner, he's packing in all the mercury ingested by the smaller creatures.)
How did so much mercury get into the oceans and lakes to be consumed by fish in the first place? Since the advent of the industrial age, the atmospheric burden of mercury in our environment— meaning the amount falling from the sky from waste from coal combustion, incineration, mining, coal-fired utilities, and industrial boilers—has tripled. |
Brenda Watson and Leonard Smith
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| Consumer and public health groups indicate that virtually every can of tuna is contaminated to some degree, and fish-safety experts now think pregnant women should avoid canned tuna entirely because there's no way to know for sure which cans contain the least amount of mercury. Moreover, we don't know about the safety of even brief exposure to a fetus. (For more information on fisheating safety, you may want to browse Environmental Defense's Web site and their "eco-best" and "eco-worst" fish at www.oceansalive.org. |
Patricia Hausman & Judith Benn Hurley
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 Fresh Tuna
If you've never eaten fresh tuna, you don't know what you're missing. Here are some ideas that are sure to get you hooked on this flavorful and meaty fish.
• Paint tuna with a fruity olive oil, then grill. Serve hot with garlic bread.
• Cut tuna into meaty chunks and put on a skewer. Then rub the chunks with
Dijon mustard and grill. Serve hot with a green salad.
• Poach tuna with bay and rosemary. Let it cool in the poaching liquid and serve chilled with a marinated vegetable salad. |
Jack Challem
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| When the oil is hot, place the tuna in the pan. Allow it to sear for no more than 30 seconds. While it is searing on the first side, spread a little wasabi sauce on the tuna, then sear the other side. Serve it on a bed of shredded cabbage. Use the rest of the wasabi sauce for dipping.
*This can be ordered at www.terrapinridge.com.
Braised Beef Brisket (Serves 4)
Braising is a method of slow cooking in a small amount of liquid that's well suited to tough but ultimately tasty cuts of meat. The prep for this meal takes about 15 minutes; then it cooks in the oven for about 3 hours. |
C. W. Randolph, M.D.
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| NUTRITION FACTS
Amount Per Serving: Calories 80 - Calories from Fat 60 - Total Fat 7 g - Saturated Fat 1 g - Cholesterol 0 mg - Sodium 0 mg - Total Carbohydrate 4 g Dietary Fiber 1 g - Sugars 2 g - Protein 0 g - Calcium 2% DV
Not Your Ordinary tuna Salad
1 large (12-ounce) can white albacore tuna in water
1 red pepper, chopped fine
1 yellow pepper, chopped fine Vi cup grated green apple
/3 cup shredded fresh cabbage
2 tablespoons plain low-fat yogurt A teaspoon lemon juice
A teaspoon rice wine vinegar Salt and pepper to taste
Mix all ingredients together in a large bowl. |
Jack Challem
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 Tuna Salad (Serves 4)
1 6-ounce can tuna (packed in 2 teaspoons coarse-ground French water) mustard
1 tablespoon dry-roasted unsalted salt and freshly ground pepper to cashew pieces taste
2 tablespoons canola mayonnaise
Drain the tuna and place it in a bowl. With a fork, break it up into small pieces. Add the cashew pieces, mayonnaise, and mustard and mix well. Add salt and pepper. |
Steven V. Joyal
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 For example, given a choice of roasted, grilled, or steamed carrots or corn on the cob, which cooking method
BENEFICIAL FATS
Sources of Monounsaturated Fats
Avocados Cashews Hazelnuts Macadamia nuts
Oils: olive, sunflower, safflower, almond, and canola
Olives
Peanuts
Best:
Atlantic salmon Bluefin tuna Flaxseed Herring
Pacific and jack mackerel
Rainbow trout
Sardines
Striped bass
Walnuts
Sources of Omega-3
Moderate:
Albacore tuna
Leafy green vegetables
Navy and kidney beans
Oysters
Pollock
Soybeans
Source: USDA National Nutrient Database for Standard Reference, release 15. |
Ellen J. Langer
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 Until I was in my twenties, however, it never occurred to me, a middle-class New Yorker, that "tunafish" was a type of fish like any other, labelled "tuna." It never occurred to me that one might have substituted any other fish for tuna and have, for example, bluefish salad or sword-fish salad instead. Of course, had I been asked 'What are all the ways you could prepare bluefish?" I might have come up with bluefish salad. But the surprise I felt when I was first served fish salad that was not tuna made me feel foolish for not having realized sooner that tuna is just one of many fish. |
Jack Challem
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 Curried Chicken Salad or tuna Salad (see previous two recipes)
Fill the furrow of the lettuce leaf with Curried Chicken Salad or tuna Salad. To eat the wrap, pinch the lettuce leaf so that it doesn't fall apart.
Portobello Personal Pizzas (Serves2)
If you miss the taste of pizza, this is a great low-carb alternative. The pieces of ground lamb give it a rich taste. |
Elaine Magee
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 Rainbow trout, wild, baked
3 oz
1
128
Shark steak, cooked
3 oz
1
153
Albacore tuna (white tuna in water)
% can
0.8
110
Pickled herring
2 oz
0.8
148
TOP OMEGA-3 PLANT SOURCES
SERVING SIZE
ALA (G)
CALORIES
Walnut pieces y«c
2.7
196
Flaxseed, ground
1 Tbsp
2.2
59
Canola oil
1 Tbsp
1.3
123
Omega-3 eggs (cage-free)
1 egg
0.23
70
Cauliflower, cooked
1 c
0.2
29
Broccoli, cooked
1 c
0.2
44
Pinto beans, cooked
V2c
0.2
103
Pine nuts y4c
0.2
192
Green soybeans, blanched, shelled
V2c
0.16
120
Broccoli florets, raw
1 c
0. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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 Think I'll get a cream soda and Snickers bar with my tuna sandwich. (About 12.25 teaspoons of sugar for the soda, 7.5 teaspoons for the candy, and another 2 to 4 teaspoons for two slices of white bread. Even the mayonnaise mixed in the tuna has some sugar.)
3 p.m.: "I just can't concentrate. I need pep—and now! Maybe these peanut M&M's and a Coke will give me that zap of energy." (6.25 teaspoons for the candy and another 10.25 teaspoons for the soda)
* 6 p.m.: "What a rough day! I need to relax. Think I'll chill out with a couple of screwdrivers before dinner. |
Hyla Cass, M.D.
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| The omega-3 fatty acids EPA and DHA are found in high concentrations in fatty, carnivorous fish such as herring, mackerel, tuna, and salmon. (Smaller amounts are found in other fish.) In countries where more fish is consumed, there is a lower rate of depression. Omega-3 fish oils can elevate your mood. Besides their use for depression, studies have shown that fish oil is helpful for bipolar disorder, as well. To ensure that you get enough of the essential omega-3s, eat fish (salmon, sardines, tuna, mackerel, cod) two to three times a week. |
James Dowd and Diane Stafford
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 A: Canned sardines and tuna are excellent sources of protein and omega-3 fatty acids, and they have about 250 IU of vitamin D per 3.5-ounce serving. Cottage cheese is a soft cheese that produces less acid than processed cheese or cheddar cheese. The acid value of cottage cheese is about 9 for a 3.5-ounce serving, similar to that for tuna. Cottage cheese has half as much protein as an equivalent serving of lean meat, and depending on fat content, may have more or less fat. |
Russell L. Blaylock, M.D.
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 Large sea animals, such as sharks, swordfish, and large tuna have some of the highest mercury levels of any edible seafood—and the highest levels of all are found in whales. Canned tuna is taken from smaller species and has considerably less mercury than larger tuna. Periodically, high mercury levels are also found in various fresh water species. This is especially a problem where hydroelectric plants have stagnated the waters, and where mercurial fungicides drain into lakes and streams near farmland. |
Jack Challem
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| Spectrum Naturals)
2 teaspoons Dijon mustard salt and freshly ground pepper
Drain the water from the tuna and place it in a bowl. With a fork, break up the tuna into small pieces. Add the nut pieces, mayonnaise, and mustard. Mix the salad well with a fork. Season with salt and pepper.
Lettuce Wrap (Serves 1)
Lettuce wraps serve as a very low-calorie alternative to whole-wheat, low-carb tortillas. Trader Joe's and some other markets sell packaged lettuce leaves specifically for use as wraps. |
Ann M. Coulston and Carol J. Boushey
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 In a subset of participants from the Cardiovascular Health Study, consumption of tuna or other broiled or baked fish assessed with a food frequency was found to correlate with plasma phospholipid long-chain n-3 fatty acid levels. Among the entire cohort of 4775 adults 65 years or older followed for 12 years, tuna and other fish consumption was associated with a 27% lower risk of ischemic stroke with intake of one to four times per week compared with an intake of less than once per month [93]. |
Jack Challem
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| Tuna Salad (Serves 4)
1 6-ounce can tuna (packed in 2 teaspoons coarse-ground French water) mustard
1 tablespoon dry-roasted unsalted salt and freshly ground pepper to cashew pieces taste
2 tablespoons canola mayonnaise
Drain the tuna and place it in a bowl. With a fork, break it up into small pieces. Add the cashew pieces, mayonnaise, and mustard and mix well. Add salt and pepper. |
Marshall Editions
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 Deep-water fish, such as salmon, sea bass, tuna, trout, and mackerel, are rich sources of the polyunsaturated fats called omega-3 fatty acids and have I anti-inflammatory properties. Eliminate the top food allergens from your diet such as wheat, dairy, corn, and soy, as they increase inflammation in the joints. Vegetables from the nightshade family, including tomatoes, aubergine, potatoes, and peppers, also increase inflammation and should be avoided. Blueberries, cherries, and hawthorn berries are rich sources of flavonoids, particularly proanthocyanidins. |
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