Aromatic and healthy – tuna is a delicacy!
Tuna is one of the most loved edible fish in the world, and this is not only thanks to its delicate flavour, but also its high nutrient content.
All tuna is not created equal – there are in fact various different types that belong to this species of predatory fish. In Switzerland, we eat the Atlantic bluefin tuna most often, which is also known as Northern bluefin tuna or simply tunny. 100 grams of tuna has only 120 calories and more protein than beef or pork – it is therefore ideal for those who are watching their weight. The fat of the fish consists mostly of omega 3 fatty acids. In addition to this, the fish contains vitamin A, D and E, as well as folic acid, iron, zinc and magnesium. It can be enjoyed raw, baked, fried and stewed.
Class |
tuna |
Calories |
120 kcal per 100 g |
Nutrients |
0 g carbohydrates, 0 g fibre, 1.6 g fat, 0.9 g unsaturated fat, 0.5 g saturated fat, 25.6 g protein per 100g |
Season |
available year-round |
Storage |
freeze or cook on day of purchase, store opened tins in refrigerator |
Shelf life |
should be eaten on day of purchase, unopened tins keep for a few years |
Tuna belongs to the migratory fish and is common to all the world’s oceans. However, they prefer temperatures above 10°C and are therefore mostly found in the areas around the Canary Islands, the Azores, the Pacific, and the Indian Ocean. However, their search for food also drives them into the icy waters of Norway and Iceland.
All tuna species have elongated, spindle-shaped bodies and hold most of their weight in the front part of their body. Their big eyes are surrounded by bone. They live in small schools and prey on other schools of fish such as mackerel and sardines. Tuna fish can live to be 18 years old and vary in length and weight depending on type. The skipjack tuna for example is on average 70cm in length and 5kg in weight. The Atlantic bluefin tuna can reach a length of up to 3 metres and a weight of up to 300kg.
Tuna fish are mostly caught in the Indian Ocean and in the Pacific. The most important fishing nations are Japan, Peru, the United States, Spain, France, Taiwan and Mexico. As some species of tuna are deemed overfished, you should look for the MSC seal of approval to avoid purchasing such endangered species of tuna. This also guarantees sustainable fishing. If buying tuna from organic fish farms, choose Bio Suisse products which guarantee organic fish free from genetic engineering, hormones and antibiotics.
Tuna is nutritious, low in fat, and versatile. Fresh tuna fish can be eaten raw as delicacies such as sushi, carpaccio or tartar. Tinned tuna is precooked and can be eaten straight from the tin. It is also not as soft as fresh tuna but can easily be softened and separated with a fork. Tinned tuna goes well in salads, on bread, or as a pizza topping.
A fresh tuna fillet can be seared very briefly on each side. It tastes best rare, pink on the inside and a bit bloody. Pasta, potatoes, salad or garlic bread go great with fresh tuna.
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