Discover a quick and easy recipe for light tuna toast and salad: a recipe that's fresh and balanced! Light tuna is an excellent choice for your health because it contains less mercury than white tuna. A simple, economical alternative that's good for your health! Â
It's not just the vitamins in pomegranates that are important! There are 13 vitamins in all, and they are all essential to our bodies. Vitamin D, for example, is very important because it helps bind calcium to our bones, prevents flu-like illnesses (2) and provides us with the amount of sunlight we need. Find out more about vitamin D in our blog article.
This recipe made by Granaline is based on tuna, a fish with a high nutritional density (164.74/273) that contains vitamin D. We've combined it with sourdough bread because it contains vitamins B1, B2, folates, C, K) and minerals (magnesium, phosphorus, selenium, zinc, etc.) (3). A light, varied and balanced dish that's good for your vitality!
Ingredients for the recipe for light tuna toast with salad for 4 people:
4 long slices sourdough bread, cut on the bias
2 cans 170 g (6 oz) light tuna flaked in water, drained
one 125 g (4 oz) packet unripened soft goat's cheese
Zest and juice of 1 lemon, halved
250 g rocket or lamb's lettuce
125 g (4 oz) cherry tomatoes of various colours, cut into 2 or 4 pieces
1 tbsp extra virgin olive oil
Freshly ground pepper
Flower of salt
A few capers for the topping
Preparing the recipe :
Preheat the oven on the grill function.
Place the slices of bread on a baking tray lined with baking parchment.
Bake for 2 minutes on each side or until golden brown.
In a medium bowl, mix the tuna, cheese, zest, 1 tbsp Granaline ORGANIC pomegranate vinegar and the juice of half a lemon.
Spread the tuna mixture over the slices of toast.
Place the rocket and tomatoes in the same bowl. Pour in a further 1 tablespoon of BIO Granaline pomegranate vinegar, the extra virgin olive oil and the remaining lemon juice. Mix well.
Top each slice with the tomato salad.
Season with pepper and a pinch of fleur de sel.
Add a few capers on top of your toast.
Alternatives to tuna :
As well as canned tuna, other fish such as mackerel and sardines offer similar nutritional richness. These fish are also sources of high-quality protein, providing the essential amino acids needed for our bodies to function properly. They also naturally contain vitamin B12, which is essential for a healthy nervous system and the production of red blood cells. Mackerel and sardines are also renowned for their source of omega-3s, essential fatty acids that play a crucial role in cardiovascular health, brain function and reducing inflammation. What's more, these fish are an excellent source of selenium, a powerful antioxidant that helps protect our cells from damage caused by free radicals. They are also a source of vitamin D, essential for bone health and a healthy immune system, as well as phosphorus, a mineral vital for healthy bones and teeth. Mackerel and sardines are therefore excellent alternatives to tuna, not only for their impressive nutritional profile, but also for their practicality and versatility in the kitchen.
FAQ
What is light tuna?
Light tuna is one of the following species of fish: skipjack, yellowfin and tongol. These are small fish.
Why choose light tuna over white tuna?
White tuna belongs to the albacore species. However, it's important to remain vigilant, as designations vary from one region to another. For example, some products labelled "yellowfin" in Europe are actually yellowfin tuna, while in English-speaking countries yellowfin tuna is white tuna. Albacore tuna, which is larger in size, tends to accumulate more mercury because of its diet. In fact, it is a large fish that finds it easier to eat all kinds of fish. This is why it is advisable to choose light tuna to limit exposure to mercury. What's more, light tuna often offers better value for money, making it a healthy choice for your diet and your budget!
Is canned tuna bad for you?
Choose canned tuna if you want to eat it! This type of tuna generally comes from younger, smaller fish. As a result, canned tuna generally contains less mercury than larger tuna sold fresh or frozen.
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What's more, the appertisation method used to preserve canned fish preserves its nutritional qualities. Appertisation involves an intense but short heat treatment (around 140°C) to guarantee total health safety. Under these conditions, vitamin losses are minimal, while proteins, lipids, minerals and trace elements suffer little impact from the process. Thanks to this technique, canned fish has a long shelf life, so you can enjoy its many benefits all year round, whether it's hot or cold!
Which flavouring for tuna?
Coriander is a remarkable flavouring for your tuna! Its fresh, lemony fragrance will deliciously enhance the flavour of your fish. What's more, coriander is a source of antioxidants, phenolic acids and carotenoids(4), making it an ideal addition to a preventive and anti-inflammatory diet. Add a touch of well-being to your plate by generously incorporating this aromatic herb!
For those who aren't fans of coriander, parsley is an excellent substitute!
The benefits of tuna :
Tuna is a real source of essential nutrients: with its high content of complete proteins, it supports muscle building and cellular health, while offering a valuable source of energy thanks to its amino acids. Its lipids, a source of omega-3, support the proper functioning of the brain, heart and vision. Tuna is also a source of vitamins D, B3 and B12, which contribute to bone health, energy metabolism and the immune system. Its minerals, particularly selenium and phosphorus, protect cells against oxidative stress, boost the immune system and promote good bone health. Studies have also highlighted the role played by omega-3 fatty acids in regulating mood, preventing depression and their anti-inflammatory action, which is beneficial in the treatment of various pathologies such as asthma, rheumatoid arthritis, inflammatory bowel disease and psoriasis(5).
Recommendations
Methylmercury, present in certain fish, can be toxic to the nervous system, especially during development in utero and in early childhood. Despite this, eating fish is still nutritionally beneficial. The Anses considers that for the general population, fish consumption does not present a risk of methylmercury exceeding the limits set by the WHO. It is recommended that fish be eaten twice a week, with a preference for oily fish, and that fish species be varied. However, pregnant and breast-feeding women and young children are advised to avoid certain highly contaminated fish and to limit consumption of other potentially contaminated fish.
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In conclusion, this recipe for light tuna toast with salad is much more than a simple dish: it's a concentrate of vitality and sunny flavours! As well as the nutritional benefits of pomegranate, this recipe highlights the virtues of tuna, a fish that is a source of protein, omega-3s, vitamins and minerals essential to our health.
However, it is important to remain vigilant about the presence of methylmercury in some fish, especially for pregnant and breast-feeding women and young children. Despite this, eating fish remains a cornerstone of a balanced diet, and we recommend including it twice a week in our meals, giving preference to less contaminated species. So enjoy this delicious recipe and take care of your health at the same time! Enjoy your meal!
What are your favourite recipes? Let us know in the comments!