F Seafood recommends a delicious dish with tuna – one of F Seafood’s high-quality export seafood items and a mainstay of Vietnam for many years. With its high nutritional value and quick preparation, you’ll have a tasty dish to serve your family, and it’s especially perfect for the upcoming Lunar New Year holiday without being overwhelming!
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Tuna is a nutritious food, with 100g providing:
- Calories: 100-150 kcal.
- Protein: 20-25g.
- Fat: 0.5-5g (mainly omega-3, good for heart and brain health).
- Vitamins: D, B6, B12, B3 (niacin).
- Minerals: Iron, magnesium, phosphorus, selenium.
Here’s a simple recipe for making Tuna with Sprouts, a fresh and nutritious dish:
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Ingredients (2-3 servings):
- Canned tuna (or cooked fresh tuna): 1 can (~150g).
- Sprouts: 100g (such as radish sprouts, mung bean sprouts, or sunflower sprouts).
- Cherry tomatoes: 100g (cut in half).
- Onion: 1/2 (thinly sliced, soaked in cold water to reduce pungency).
- Cucumber: 1 (thinly sliced).
- Fresh lemon: 1 (for juice).
- Olive oil: 2 tablespoons.
- Salt, pepper: to taste.
- Honey (optional): 1 teaspoon.
Instructions:
- Prepare the tuna:
- If using canned tuna, drain the oil/water.
- If fresh tuna is used, steam or boil it until cooked, then shred it into small pieces.
- Make the dressing:
- Combine fresh lemon juice, olive oil, salt, pepper, and honey in a small bowl. Stir well.
- Toss the vegetables:
- Add the sprouts, cherry tomatoes, onion, cucumber, and tuna in a large bowl.
- Drizzle the dressing over the ingredients and gently toss to mix without crushing the vegetables.
- Plate and serve:
- Transfer the mixture to a serving dish. Optionally, sprinkle a little more pepper or add a few drops of olive oil for extra flavor.
Enjoy:
This dish is best served chilled and is perfect for a light meal or as an appetizer. 😊
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Tuna is very beneficial for health due to:
- Heart health: Omega-3 reduces bad cholesterol and stabilizes blood pressure.
- Brain function: Improves memory and reduces the risk of Alzheimer’s.
- Muscle health: Rich in protein, supporting muscle regeneration.
- Immune system: Selenium and antioxidants protect the body.
- Bone health: Vitamin D and phosphorus prevent osteoporosis.
- Eye health: Omega-3 protects the retina.
- Weight loss: Low in calories, high in protein, and carb-free.
- Skin: Vitamin B3 enhances skin health.
Note: Limit consumption to 2-3 times per week due to potential mercury content. Simple cooking methods like steaming or grilling help preserve its nutritional value.
F Seafood is proud to be a trusted exporter specializing in providing high-value products.
If you are interested in finding a reliable seafood supplier, please feel free to leave a comment for us. We are delighted to support and cooperate with you.
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