Skipjack Tuna Recipe Made With Canned Tuna | Easy and Healthy

This skipjack tuna recipe is an absolute lifesaver for the days when I forget to thaw meat for a meal! It's so fast, good for you and you can make it in so many ways! Use skipjack tuna, albacore tuna, yellowfin tuna, canned salmon, canned trout - it all works great!

We're all really busy, am I right?

I try to remember to get meat out of the freezer in advance so it's perfectly thawed and ready to go when I need it, but that doesn't always happen. How about you? For days like that, we all need a few quick and easy dinner recipes up our sleeves!

This is such a simple recipe; it's great for lunch or dinner! If you have a couple of cans of fish in your pantry and some basic spices, you can whip up a healthy lunch or dinner in no time!

My husband came up with the basic idea when he was making supper one day and I LOVED it! The flavor, the texture, the crispiness, but more importantly... the simplicity! He is really good at coming up with great things like this, without really even thinking about it (score for me!!).

All I had to do was pin down some measurements so I could replicate it. That's usually how I work, although I am working on becoming more comfortable with "eye-balling" things.

Where Does Canned Skipjack Tuna Come From?

Skipjack tuna is the smallest and most common form of tuna, mostly found in the Pacific Ocean. The fish are caught in a large net on the ocean and brought to a port at the country of Kiribati (I'd never heard of it until I researched this!), where it's transferred to a boat that's larger and refrigerated.

It is then transported to Thailand (they export 40% of the entire world's canned tuna supply!). If it's bound for the United States, it's frozen and transferred to another vessel, which will bring it to the US, where it is then canned and labelled.

From there it is shipped across the country! I learned this from the World Wildlife Fund website and you can go to their article here if you want more information.

What Types of Tuna are Best?

There are many species of tuna fish. The most commonly available in cans are skipjack, albacore and yellowfin. Skipjack tuna (usually labelled as "light tuna") is a smaller variety and therefore usually has lower mercury content than yellowfin and white tuna (which are still okay to eat). It also has a stronger flavor than white tuna. If it's available, I usually go for skipjack for these reasons, but there isn't a huge difference.

What Canned Tuna is Best?

Here are some things to consider when trying to find a quality canned tuna:

• Is the can BPA-free? BPA stands for Bisphenol A, which is an industrial chemical often used in food packaging like tuna cans. It has been linked to many possible health problems (cancer, heart problems, etc), so it is best to avoid!
• Ensure there is no bulging or damaging of the can
• Look closely at the ingredient list. There may be additives in it that you would rather not consume!

Here are a few examples of what I consider "the best" canned tuna:

• Wild Planet Wild Skipjack Light Tuna
• Safe Catch Elite Wild Tuna

Is Canned Tuna Safe During Pregnancy?

It is safe and even GREAT in moderation! Remember there is mercury there, so you don't want to overdue it. It is recommended that you can eat up to 12 oz of "light" tuna (aka skipjack tuna - less mercury), or up to 6 oz of "white" tuna (aka albacore tuna - more mercury).

Fish is full of nutrients that will be beneficial to both you and your baby as they grow, so it is VERY IMPORTANT to include it regularly in your diet! Health Canada recommends at least 5 oz of cooked fish every week while pregnant (and even just during child-bearing years, so your body is prepared for pregnancy should it happen!)

If you vary the types of fish you are eating, you will limit exposure to mercury and other harmful environmental contaminants. So stick to these guidelines, and you and your baby will be just fine!

Other low contaminant fish you can eat are salmon, haddock, herring, trout, among many others.

Is Canned Tuna Safe for Babies?

Yes, just as in pregnancy, it is great for babies, but shouldn't be given more than 2-3 times per week. It also best, of course, to give babies fish that have the lowest contaminant levels, such as skipjack tuna, salmon, trout, etc. Fish are very nutrient-dense, so are a great food to introduce to your baby after 6 months of age.

With all-new food introductions, you want to watch for allergic reactions when you introduce fish. Some signs of an allergy could be hives, swelling, rashes, trouble breathing, upset stomach and vomiting. If your baby shows any of these signs following the introduction of a new food, consult your pediatrician immediately.

In regards to this specific recipe, many people debate about whether or not babies should eat certain spices under the age of 1. Our philosophy has always been to feed our baby what we're eating, and we haven't had any problems giving her strong and spicy flavors, such as chili powder and curry spices. You do what you are comfortable with!

Does Canned Tuna Need to be Cooked?

No. Canned tuna is already cooked. So, in theory you could mix all of the ingredients in this recipe together and eat it cold on it's own, in a wrap or in a salad. I prefer cooking it since the flavors combine more seamlessly and I just prefer it warm and on the crispy side! But do whatever works! It is not necessary to cook it.

It has a shelf life of 3-5 years and that's what makes it such a great pantry staple! If you stock up, you won't have to think about it for a very long time! Just remember to rotate through it as you buy more.

Is Canned Tuna a Processed Food?

Technically, it is. And often that would mean I would avoid it, but you have to look at the details! A food is considered processed when it has ingredients such as oil, sugar or salt added to it, and is then packaged.

In the case of canned tuna, you do want to look at the ingredient list to ensure you're happy consuming whatever is in there, but if it's just water or oil (a healthy oil such as olive oil) and salt, I don't see anything bad about that! I'm eating it!

Skipjack Tuna Recipe Tips

• Don't be shy on the olive oil (you could also use avocado oil)! The fish will soak up a lot of it, so you might need to keep adding. You don't want dry fish and remember, it is good for you! Since it isn't being cooked on high heat, it will retain its nutrients. I don't recommend you use processed vegetable oils such as canola oil, grapeseed oil, etc, since they are highly processed and refined and are lacking in nutrients.
• Play around with spice combinations! There are many options and I will share with you a few of them. Enjoy being creative and discovering great flavour combos!

Variations of Skipjack Tuna Recipe

1. Keep it simple with salt, black pepper and garlic powder
2. Heighten the flavor using chili powder, cumin, garlic powder, oregano, salt and a dash of lime juice or lemon juice (our current favorite- see details below!)
3. Embrace Asian flavors by adding soy sauce, sesame oil, sesame seeds, green onion, ginger, garlic, black pepper and a pinch of chili pepper flakes (grated fresh ginger root and minced garlic cloves are even better!)

Ways to Eat

• Eat it as is, along with a couple of veggie sides, rice, potatoes, etc
• Eat it fajita style in a wrap with salsa, avocado, lime juice, etc
• Add as a topping to a green salad
• Add into scrambled eggs for a flavorful breakfast
• Use it as your base for a tuna melt. Spread on a piece of toast (preferably sprouted or sourdough) and top with cheese
• Add 2 large eggs (one per can of tuna), form into patties and grill up some tuna burgers

Can I Use Fresh Tuna or Salmon?

You can absolutely use fresh fish instead of canned! Remember that canned fish has already been cooked, so you will need to cook fresh fish for longer. You can mix the spices together then generously coat your fresh tuna steaks with the spice mixture (make sure to cover the sides of tuna!).

Place tuna steaks in a greased preheated pan and cook 3-4 minutes per side, depending on how thick the steaks are. You could also begin to cook steaks and then break up with a spoon or spatula as it cooks, to create a chunky or flaked texture similar to canned tuna.

Skipjack Tuna Recipe Ingredients

2 cans of tuna (can be flaked light or chunked light tuna or other fish) - 170g (net)/120g (drained) each

⅓ - ½ cup extra virgin olive oil

1 tablespoon cumin

2 tablespoon chili powder (use 3 tablespoon if you want it more spicy)

1 tablespoon garlic powder

1 tablespoon oregano

½ teaspoon sea salt

Skipjack Tuna Recipe Instructions

Drain fish. Stir all ingredients together in a medium bowl or right in your pan! Start with ⅓ cup olive oil, and add more if the fish appears dry.

In a frying pan or cast iron pan, cook on medium heat to get the pan warm, then turn down to low heat and cook for about 15 minutes, stirring occasionally. Canned fish is already cooked, so the point of this is to give the flavors a chance to meld together. It also produces lovely little crunchy bits, which is always a bonus!

This is an awesome dish to eat as a leftover since the flavors infuse together more over time! Store any leftovers in an airtight container in the fridge for 3-4 days.

If you enjoyed this recipe, please come back and give it a 5-star rating!

More Main Dish Recipes

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• GARLIC VENISON AND PORK SAUSAGE
• SPLIT PEA SOUP
• BEEF STROGANOFF
• VENISON STEW

Shop This Post

Wild Planet Wild Skipjack Light Tuna

Safe Catch Elite Wild Tuna

Extra Virgin Olive Oil 

Sea Salt