After the Quest for the Best Canned Tuna challenge, I had quite a bit of tuna left over and knew that if I served tuna sandwiches for the next week there would be a revolt in the house - time to get creative! My first thought was a tuna noodle casserole, but a hot, gooey mess didn’t scream refreshing summer recipe, so I am going to put that on hold until the cooler weather arrives. I did have a bunch of green beans in the fridge, however, so I decided that green beans and tuna would be a killer combo.

This salad is basically a riff on the potato salad I posted a while back. The great thing about summer salad recipes is that once you get the dressings down, you can substitute other seasonal vegetables and end up with a happy outcome. The key to this recipe is to blanch the beans quickly; you want beans that are alive and snappy, not dead and droopy. This salad is a great side dish for any summer dinner, and I packed up the leftovers for lunch the next day and the salad was still bright and crisp.

The quest was a fun event and it really piqued my interest in tuna, especially surrounding sustainability issues. There are many great resources available online that are centered on seafood sustainability issues. Check out the Feelgood Eats resources page where I have compiled links centered on local foods, sustainable foods and food sources.

A Bit About Tuna

Tuna can be found in all oceans around the world (with the exception of the polar seas) and they are the only warm-blooded fish in existence. In order to supply their muscles with oxygen they can never stop swimming, sometimes reaching speeds of over forty miles per hour (amazing eh?). There are six major commercial tuna varieties:

• Albacore: A high-fat variety and rich in omega-3 fatty acids, albacore have the lightest flesh and are the only tuna that can be labeled “white.” The Pacific Coast of the United States is home to one of the largest albacore fisheries from mid-summer through fall.
• Yellowfin: Named after its bright yellow fins, yellowfin is the most abundant tuna in the world’s oceans. Their flesh is pale pink and is labeled “light,” and the flavor is slightly stronger than albacore. It is fished on all three U.S. coasts and are at peak availability from April through October (at other times of the year it is imported from the southern hemisphere).
• Skipjack: Similar in taste and flesh to Yellowfin, skipjack is the most common canned fish today. It is also known as aku, arctic bonito, and striped tuna. In Japanese cuisine, skipjack is an important ingredient in making dashi.
• Bigeye: Bigeye is the preferred species for raw preparations, such as sushi. The best quality bigeye comes from Hawaii during the winter season (October to April). Both yellowfin and bigeye tuna are referred to as “ahi” in Hawaii.
• Bluefin: Atlantic bluefin can reach a weight of 1,500 pounds and a length of twelve feet at maturity. Most are sold to Japan for sushi preparations. The North Pacific bluefin is the only bluefin tuna that is not considered overfished. Bluefin is also farmed throughout Baja, California, Australia, Atlantic Canada and Spain. There are concerns about this practice.

Tuna Sustainability

When considering tuna sustainability, the most important factors are the health of the stock and the fishing methods used. I would recommend downloading the seafood watch guide for the most specific details on your region of the country (United States).

• Health of the Stock: My research found that it is best to cross off Bluefin tuna completely; it is severely overfished and no conservation group has sanctioned the farming systems. Both yellowfin and bigeye tunas are abundant as both species mature and grow very quickly. Pacific Coast albacore is one of the most ecologically-friendly choices with very healthy stocks.
• Fishing Methods Used: Bycatch is the big bad wolf of sustainable fishing. This is where marine mammals (dolphins), sea turtles and birds get trapped in nets, lines and other fishing gear. Both the Pacific Coast Albacore fishery and the U.S. Hawaii longline fishery have adopted good conservation and management efforts to limit bycatch. When buying in the grocery store, look for tuna that is labeled troll or pole caught. Tuna brought in from other parts of the world do not necessarily make these conservation efforts, therefore it is best to question your fishmonger. If they don’t know, I would move on.

Choosing Tuna in the Can or Fresh

In both cases, look for albacore, yellowfin (ahi), or bigeye tuna that was caught in the Pacific Coast Fisheries (or Hawaii) by either troll or pole.

• Fresh: When buying tuna fresh, look for light pink to deep rich red color. Avoid tuna that is brown or maroon-colored.
• Reading the Can Label: If the label denotes “white,” the canned tuna is albacore. A “light” label refers to yellowfin or skipjack. “Solid” or “Fancy” is a solid portion of the loin, while “chunk” is a mixture of cut pieces from various sizes. A dolphin-safe label does not necessarily mean that other bycatch is limited. For example, dolphins and albacore do not swim together, so all albacore tuna can be labeled dolphin-safe. A good label to look for is the Marine Stewardship Council.

A Brief Note on Mercury

It has been recommended that you limit the amount of tuna you consume due to mercury levels - follow this link for detailed information on mercury. It is important to keep in mind that smaller, young Pacific albacore and yellowfin tuna do not have as much accumulated mercury. Here is a link to Oregon’s Choice surrounding the mercury issues. I like to keep in mind that while the FDA has issued numerous warnings concerning mercury levels in fish, it still accepts mercury fillings as a common dental practice - so it’s best to take some time, do some research, and make the decision that is best for you.

Green Bean & Tuna Salad

(serves 4-6)
• ½ pound green beans
• ½ pound yellow wax beans
• 12 ounces canned tuna
• 3 hard boiled eggs
• ¼ cup chopped garden herbs (basil, mint, parsley, thyme)
• ½ cup extra virgin olive oil
• ¼ cup red wine vinegar
• sea salt
• fresh ground black pepper
• 6 radishes, thinly sliced
• 1 bunch spring onion, thinly sliced

Bring a large pot of salted water to a boil. While the water is coming to a boil, prepare an ice bath by filling a large bowl with ice water. Add the beans to the boiling water and cook until just tender, about 2-3 minutes. Drain the beans and immediately add to the ice bath. When the beans have cooled, remove them from the bath and pat dry.

Shred the canned tuna and place to the side. Shell the hard boiled eggs and grate into a bowl using the small side of a box grater.

In a small bowl combine the garden herbs, extra virgin olive oil, red wine vinegar, a pinch of sea salt and a pinch of fresh ground pepper. Whisk until all of the ingredients are incorporated. Taste and adjust seasonings.

In a large bowl combine the beans, shredded tuna, grated eggs, thinly sliced radishes, and thinly sliced spring onion. Slowly add the vinaigrette and toss to coat (you may not need all of the vinaigrette). Serve immediately.

Hankering for more canned tuna recipes??

Farmgirl Fare: Swiss Chard Tuna Salad

Simply Recipes: Pasta with Tuna, Arugula, and Hot Pepper

Laylita’s Recipes: Avocado Stuffed with Tuna Salad

Tagged as: resources, salads

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