Healthy Tuna Casserole

Back then, tuna was not considered consumable according to the samurais. However, it is now the most consumed fish in Japan. Back in 1903, albacore, one of the many species of tuna that has no commercial value, made its breakthrough when there was a sardine shortage. This lead to cannery filling of albacore.

Some of the health benefits of tuna are preventing coronary heart diseases, lowering blood pressure and preventing Alzheimer’s disease.

Nutrients found in Tuna

Tuna is the best source of protein and does not lose its nutritional value even during the canned processing. It is rich in omega-3 fatty acids DHA and EPA, potassium, protein, vitamin B12 and selenium. It is an excellent source also of phosphorus and niacin.

Tuna for Stroke Prevention

According to study, fish consumption and stroke are associated with each other especially to people 64 to 98 years of age. During the years of careful study, it is said that of all 4775 adults tested, 626 incident of stroke happened including the 529 of ischemic strokes. Adults who consumed at least 1 to 4 times of intake per week of tuna has 27% lower risk and to those who consumed 5 or more times per week has 30% lower risk compared to those who eat tuna once a month.

Tuna for Blood Pressure

According to international study, this involves 4680 women and men with various ages and with regular intake of tuna, they have proven that omega-3 fatty acids can prevent high blood pressure.

Tuna for Cardiovascular Disease

It is proven that an intake of 1 to 2 servings per week of oily fish or an approximate amount of 250mg of DHA+EPA effectively decreases the risk of coronary heart diseases.

Healthy Tuna Casserole
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Ingredients
  1. 1 (12oz) egg noodles
  2. ¼ cup onion; chopped
  3. 2 cups Cheddar cheese; shredded
  4. 1 cup green peas; frozen
  5. 2 (6oz) canned tuna; drained
  6. 2 (10.75 oz) cream of mushroom soup
  7. ½ can mushrooms; sliced
  8. 1 cup potato chips
Instructions
  1. Cook pasta in a boiling water with salt until al dente
  2. Preheat oven to 425oF or 220oC
  3. In a mixing bowl, mix noodles, onion, 1-cup cheese, tuna, peas, mushrooms and soup.
  4. Transfer the mixture to a baking dish and top it with potato chips and the remaining cheese
  5. Let it bale for 20 minutes or until cheese becomes bubbly
Notes
  1. Predator fishes like tuna was proven to have the highest level of mercury contamination. Mercury was known to be the cause of neuro-related diseases. Food safety tests that was conducted by governments, said that frozen and fresh tuna steaks has more mercury compared to canned tuna. Pregnant women, young children and nursing mothers must avoid fishes with high levels of mercury.
  2. Bluefin tuna, which is commonly used for Sushi, is facing its extinction due to excessive fishing.
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