All right, so I have to confess something. Tuna oil had been something I didn’t think twice about for most of my adulthood, because I was so routine about draining tuna. It didn’t matter if it was oil, water, or even infused oil. I’d pop the can and without even thinking about it, pour it out over the sink while smashing the lid down like I was trying to squeeze the last bits of a sponge dry. Every time. I never thought about it. I just thought that was… what you do. It’s cleaner, it’s healthier, it’s less strange oily tuna juice in my sandwich, or whatever.
But then—and I honestly don’t remember how this started—I think I was on Reddit or in the comments in a food blog and I saw people talking about how they actually use the oil. Not only do they not dump it, they use it with relish. I think someone called it “liquid gold,” which I at first rolled my eyes at, but then I kept reading, and it started to make sense. They were drizzling it on top of beans, whisking it into vinaigrettes, tossing it with pasta–they were just going in. And all of a sudden I was just like…wait. Have I been wasting the good stuff this whole time?
I started researching, and what I found was kind of compelling. That oil I had jettisoned so quickly was actually full of flavor and even some health benefits. It was kind of like I was wasting a secret ingredient the whole time. So, I tried it out, and boy, my tuna salads, my pasta dishes, and my morning eggs will never be the same. If you’re a habitual drainer, like I was, stick around. I’m about to give you a good reason to stop that habit, and hopefully some good ideas for how to start using that flavorful tuna oil.
What Are You Really Throwing Away?
Let’s dive into the details of why you want to save that oil. It’s not simply about trying to reduce waste; it’s about adding a whole new dimension of flavor and nutrition to your meals.
First, we have flavor. The oil in the can is marinated with the tuna. It absorbs its savory, umami flavor. If you drain it, you are basically washing away a pretty big chunk of the fish’s natural flavor, and leaving you with a less flavorful, dryer version of the fish, often requiring more mayonnaise or flavoring. In my experience, when you keep the oil, it yields a better flavor and much richer quality tuna dish. Also, the texture is much better and more moist. It doesn’t become a dry, flaky version of the fish.
Next, let’s talk nutrition. Canned tuna is a great source of lean protein and vitamins and minerals. For many of us, we enjoy it for the heart-healthy omega-3 fatty acids. Here is the tricky part: for canned tuna, some of the omega-3s are allowed to leave the fish and enter into the packing oil. When you empty the can, you could be throwing away some of those great nutrients, plus oil-packed tuna can have more Vitamin D than water-packed tuna – and of course, it depends on the oil. I prefer tuna packed in olive oil, which adds some heart-healthy monounsaturated fats.
How to Use Every Drop: Creative Ways to Use Tuna Oil
So now that you’re totally convinced to save the tuna oil, what do you do with it? Trust me, once you start recognizing it as an ingredient, rather than just an afterthought, the opportunities for use are limitless. Here are a few of my favorite ways to use it that I have tested and approved in my own kitchen.
Make a Flavorful Vinaigrette
I would say making a vinaigrette is one of the easiest and most pronounced ways to use tuna oil. Instead of using your normal olive oil, use the tuna oil as your base for a salad dressing. Just mix with a bit of lemon juice or vinegar, some Dijon mustard, and a pinch of salt and pepper. You will have an amazing, umami-rich, zesty vinaigrette that I absolutely love on a green salad, particularly with fresh tuna on it.
Liven up Your Pasta
One of the important things I learned – the hard way – was that one can never have too much sauce base. Using tuna oil to sauté garlic, onions, or chili flakes before adding your pasta and other ingredients is life-changing. It gives your pasta a rich, savory flavor you cannot get from just olive oil. It’s great for a simple aglio e olio or Mediterranean-style pasta with tomatoes and olives.
Make a Classy Bread Dip
Having friends over? Put the tuna oil into a shallow dish, sprinkle in some fresh herbs (rosemary, oregano, or a bit of red pepper flakes), then serve it with some crusty bread. It’s a quick, classy appetizer that feels gourmet, but was actually just a stylish way to use what you physically threw away.
Fry an Egg Like You Never Have Before
Okay so—this is going to sound crazy, but just hear me out. One morning, my husband made tuna salad at like… 7:45 in the morning, which is already a red flag—but whatever. He drained the can, let the tuna water (oil? mystery juice?) just sit in the pan like he had a plan, and then cracked an egg directly into it. I was about to finish judging him when the scent wafted to my nose—like, not terrible, just… interestingly delicious?
Anyways, frying an egg in leftover tuna oil is legitimately kind of brilliant. The whites turn crispy around the edges, and it picks up this salty, umami-ish thing that is, yeah, it’s kind of fishy, but also kind of addicting? Especially if you throw it on toast. I know it sounds cursed, but trust me, it works. At this point, if I’m out of butter, this is just a flavor decision.
Sauté Vegetables for More Umami
In my own cooking, I have enjoyed using the tuna oil to sauté bell peppers, onions, and garlic. They take on a rich, savory flavor that complements the natural sweetness of the veggies perfectly. This is great for fajita veggies, as a base for your soups, and for a simple side dish.
Things to Think About
While I have clearly laid out my preference for using the tuna oil, if you can call it that, there are some practical considerations. The quality of oil in canned tuna is inconsistent. For flavor and health purposes, I would recommend tuna packed in extra virgin olive oil, if you can find it.
A little off topic, but just a friendly reminder on the salt. Canned food is usually way too salty, and the oil absorbs some of that. So, if you have a sodium restriction, probably best not to go overboard. Same for the calories—it’s still oil, but at least, if it is good olive oil, you are using good fat and not junk.
I think you could just try it and see. Maybe the next time you enjoy a can of tuna, pause before you dump everything out. Just pour the oil into a little jar or something – just to save it – and see if you can use it somewhere. You might be surprised about the flavor that is in it. I know it probably doesn’t sound like a big deal, but it is kind of a difference.
