Canned tuna, packed in olive oil or in water, is a fixture in my pantry, useful in pasta sauces, salads, as a pizza topping, and even in risotto. Tuna is a superb source of protein, B vitamins and selenium, and it’s an excellent source of omega-3 fatty acids.

Unfortunately, albacore tuna has been found to contain high levels of methylmercury, and for this reason it is not recommended for pregnant women, women who might become pregnant, nursing mothers or young children. The Food and Drug Administration recommends that people in these groups eat no more than six ounces a week, or no more than 12 ounces of light chunk tuna, which is preferable to albacore. Some nutritionists advise pregnant and nursing mothers to stay away from tuna altogether.

But the rest of us needn’t avoid canned tuna forever. Rest assured that this week’s dishes contain very little tuna per serving, just enough to get the traditional flavor -- and hopefully, some of the health benefits.

Pasta With Tuna and Olives

If you want to make a complete meal of this, add a green vegetable to the mix (see the variation below). I prefer to use fusilli, because I like the way the tuna gets lodged in the twists of the corkscrews. Other types of pasta, such as penne or spaghetti, work be just as well.