Tuna and salmon are a good source of 'oily' fish. They contain good amount of the good fat - omega 3 fatty acids. The oiler the fish, the higher the amount of omega 3 fatty acids. If you are conscious of gaining fat (weight), do not cut down on such fishes. Omega 3, in fact, is good for your heart.
You will be happy to know that there is not much nutritional difference between canned tuna and fresh tuna (or as what I was told). The tinned version is just as good and much cheaper. Stock up on a couple of these in your pantry and you will not go hungry.
Small 100g tins - useful for an addition to your rice or noodles when you are in need of a meat or seafood (other than your veggies). This portion is also great to add into your sandwiches/tortilla wrap for lunch or simply just eat it on its own. The good thing is, there are many flavours available and often there are on sale and you have to buy 5-6 at one go, each tin costing between A$0.80-A$1 (depending on brand).
Big 425g tins - great if you want to use it for pasta sauce or salads or you want to make up a big batch of tuna with mayonnaise and have it available in your fridge. But beware to eat it up within 3-4 days. When this is on sale for A$2 at Coles each (about U.P. A$3-4), I will stock up on 2-3 and it lasts me for some time (because I don't eat it often).
So eat your tuna! They are inexpensive, healthy and convenient!
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