How To Prepare A Tuna Appetizer Recipe?

Tuna antipasto is a nutritious recipe that provides essential elements for health. In addition, it is easy to prepare and has a delicious aroma. Contains a variety of good quality vegetables and fish. Therefore, it can be consumed regularly, without regrets.

Consumption of vegetables is recommended by all nutrition experts. Their content of antioxidants, vitamins and minerals helps prevent chronic diseases. Tuna provides protein and fatty acids, which are the key to well-being.

Recipe to prepare tuna appetizer

Antipasto is a recipe of Italian origin served as an aperitif. Contains cold meat and vegetables.

ingredients

• 2 large cans of tuna (300 g)
• 1 onion
• Garlic (10 g)
• 1 chopped green onion (200 g)
• 1/2 red pepper
• 2 cups carrots (400 g)
• 2 cups beans (400 g)
• 12 stuffed olives
• 250 ml of tomato sauce

• 1 tablespoon mustard (15 g)

Instructions

• To start, you need to heat the extra virgin olive oil in a pan. Onions, garlic, green onions and peppers are lightly fried.
• Put boiling water in a pot. Chopped carrots and beans are boiled until soft.
• Then sauté in the same pan and add the tuna. Canned olive oil should not be completely drained; but you can take advantage of most of it.
• Add the chopped olives, tomato sauce and mustard. Mix everything well. Choose a tomato sauce without too much added sugar.
• Cover the pan and cook over low heat for about 20 minutes.
• Tuna antipasto is placed in a glass container in the refrigerator. It is a dish that is served cold, either with toast or with croutons.

Tuna antipasto: benefits

Tuna is a fatty ocean fish and is notable for its high quality lipid content.

Improves muscle health

Tuna is a food with a high amount of protein with a high biological value. It contains all the essential amino acids, which have a good level of digestibility.

According to a study published in the Annals of Nutrition & Metabolism , we should consume at least 0.8 g of protein per kilogram of body weight per day. If these requirements are not met, a reduction in lean mass occurs. There will be a loss of muscle strength and more functional changes will occur.

Helps prevent cardiovascular problems

It should be borne in mind that tuna is a source of omega 3 fatty acids. These compounds help modulate the body’s inflammatory mechanisms, which provides protection against the development of cardiovascular disease.

When it comes to preventing inflammation problems, it is essential to maintain a balanced omega 3-omega 6 ratio in your diet. To do this, increase the intake of fatty fish and extra virgin olive oil.

Prevents thyroid problems

Fish is distinguished by the presence of iodine. This element is essential to ensure the proper functioning of the thyroid gland, according to a study published in the journal Biological Trace Element Research . If there is an iodine deficiency, the chances of having problems with hormone production are increased.

If hypothyroidism is detected , iodine intake becomes even more important. In this way, complications such as goiter are prevented. It should be noted that the functioning of the metabolism depends largely on the functioning of this gland.

Tuna antipasto, a healthy recipe that is served cold

As you have seen, it is very easy to prepare the tuna antipasto recipe. It is a preparation that concentrates a large amount of essential nutrients. Its consumption is recommended to avoid the development of complex pathologies in the medium term.

Remember that prioritizing fish intake is considered a healthy nutritional strategy. You can reduce the total energy intake of your diet by consuming enough essential fatty acids.

Either way, remember that one of the secrets of a healthy diet is variety. Choose foods that allow you to get all the groups of nutrients in the right amount.