Look for West Coast hook-and-line, or troll-caught, albacore tuna (available at many natural-foods stores). The fish tend to be smaller and contain less mercury and more omega-3 "good" fats than the larger, deep-sea albacore used in most cans. Otherwise, choose "light" tuna, which also has low mercury levels.

Per serving: 241 calories; 35 g protein; 19 g fat; 50 g carbs; 5 g fiber.