TweetBy Shannon Clark; Health Correspondent

Since protein is such a vital component of any diet and is designed to help build muscle or lose body fat, finding some taste-bud friendly canned tuna meals will make reaching your protein goals that much easier.

If you're often short in your daily protein intake, you simply will not get the results you’re looking for in the gym, so protein intake is something that absolutely must not be overlooked.

Canned tuna is often shunned by dieters because many people don't care for the taste. This is unfortunate, because not only is it cheap and incredibly fast to prepare, it’s also virtually carb- and fat-free, making it a solid source of protein for those who are either trying to strip off extra layers of body fat or build muscle mass.

If you know some simple cooking tricks, you can revitalize your canned tuna meals and you might just start to look forward to it as a mainstay in your diet.

Here are 10 different ways you can whip up healthy canned tuna meals in less than 10 minutes.

Soy-ginger tuna
This is a terrific recipe for those who are looking for a quick post-workout meal, as the rice will also be a fast-to-digest source of carbohydrates.

To prepare, bring a ½-cup of water, two tablespoons of soy sauce, a ½-teaspoon of garlic, and a pinch of ginger to a boil. Next, add in one cup of Minute Rice and any frozen vegetables you prefer, then cover the pot with a lid until it has finished cooking -- approximately five minutes. After letting the pot stand for another five minutes, stir in a can of tuna and serve. It's that simple.

Mustard dill tuna
While this canned tuna meal could be made using dill spice, using fresh dill will often taste much better and is recommended.

To prepare this canned tuna meal, open one can of tuna into a bowl, then stir in one tablespoon of mustard, a ¼-cup of chopped celery, and one ounce of freshly chopped dill. This works great when served alongside a baked potato that’s been topped with low-fat sour cream or cottage cheese.

Southwest tuna
For a creamier-tasting canned tuna meal, southwest tuna will fit the bill perfectly.
This recipe calls for one tablespoon of non-fat mayo mixed with one tablespoon of low-fat Thousand Island salad dressing, along with half of a finely chopped red pepper. Stir all of this together, then mix in one can of tuna.

Next, prepare one to two cups of pasta according to package directions, then add the tuna mixture over the top once it's done cooking.

Tex-Mex tuna
If you’re looking for something a little spicier and a healthier alternative to nachos, this canned tuna meal is a great choice.

First, combine one can of tuna with a ½-cup of your favorite salsa and one tablespoon of green chili, then set it aside for now.

Next, tear up one whole-wheat tortilla into bite-size pieces and toast them in a toaster oven until the edges look crispy.

Once the tortilla is ready, place the tuna over top of the crisps and sprinkle them with shredded, low-fat cheddar cheese. Then place them under the broiler for two to three minutes, or until the cheese has just melted.

Classic tuna melt
This canned tuna meal is a great recipe for a mid-afternoon snack or for when you’re not in the mood to prepare a more elaborate dinner.

To start, combine one to two tablespoons of low-fat mayonnaise with one tablespoon of diced onions and a ½-tablespoon of lemon juice. Next, add in a ½-tablespoon of minced parsley and a sprinkling of salt. Add in your can of tuna, mixing thoroughly, then spread the mixture over thick slices of whole wheat bread or an English muffin.

If desired, top the bread and tuna with a slice of Mozzarella cheese and a tomato.

Finally, place your classic tuna melt under the broiler for three to five minutes or until the cheese melts.

Tuna burgers
Finally, tuna burgers are a great replacement for the traditional beef burgers, which offer a great deal more fat and calories.

To prepare these, mix together one can of tuna, two egg whites, a ¼-cup of dry oatmeal and a ½-teaspoon of both garlic and onion powder.

Form the mixture into a burger, then place it on a heated skillet, brushing it with BBQ sauce as it cooks.

After two to three minutes, carefully flip the burger and cook on the other side until heated through. Serve on a whole wheat bun with lettuce and onions.

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Originally Posted by localboyz

I love tuna, but I got freaked out by all the reports about the mercury levels, and what mercury could potentially cause in the long-run. do you put any credence into these stories?

There may be something to it but I don't pay it any mind.

I was eating tuna in large amounts before BB and will continue to do so regardless.

I just like the stuff. Besides there are so many more things that we get into our systems besides mercury from fish.
It's likely blown way out of proportion as most things the media do are anyway.



Sal