Canned tuna is underrated. Sure, we keep some on hand for the occasional tuna salad, but few of us stray far from the sandwich for this tasty and versatile protein.

Canned tuna can be used as a protein swap in many recipes (tuna tacos are amazing!), and it’s shelf-stable, inexpensive and chock-full of protein. One cup packs in about 40 grams of protein, so it’s filling enough for lunch or dinner.

Budget cooks take note: Tuna has an incredibly long shelf life so load up when it’s on sale.

I like the flavor of oil-packed fish over water- packed — it tastes more like fresh fish — and I just drain the oil away. I also always keep a can (or jar) of high-end tuna in my pantry — a quality tuna packed in good olive oil will turn your tuna dishes into restaurant quality, but you’ll definitely pay several dollars more. Your call.

Tip: the more sophisticated the dish, the higher end the tuna should be. Mixing up some tuna patties? Chunk light tuna on sale is perfect for the task. Sauteeing up tuna in olive oil, garlic, lemon zest and chili flakes to toss with pasta for company? You’ll want to spend a little more.

If you are worried about flashbacks to your childhood of tuna-flecked mayo slathered on white bread, think about ethnic flavor profiles to redirect your taste buds — Italian (mix tuna into spicy tomato sauces), Thai, Chinese and Mexican dishes made with canned tuna are some of my favorites.

• 4 cups chopped romaine lettuce
• 3/4 cup chopped green beans
• 3/4 cup chopped carrots
• 1/2 cup chopped red sweet pepper
• 1/4 cup quartered grape tomatoes
• 1/2 avocado, cubed
• 1/4 cup chopped almonds (or cashews)
• 2 stalks green onion, chopped
• 3 (5-ounce) cans albacore tuna, drained
• 1/4 cup chopped cilantro

>> Dressing:

• 2 teaspoons grated ginger
• 1 garlic clove, finely minced (or 1/2 teaspoon granulated garlic)
• 2 tablespoons reduced-sodium soy sauce
• 2 tablespoons lime juice
• 2 tablespoons rice wine vinegar
• 1/4 teaspoon Sriracha, or other hot sauce
• 1 teaspoon sesame oil
• 3 tablespoons grapeseed oil, or other neutral oil

Combine salad ingredients in a large bowl. To make dressing: Vigorously whisk together ingredients in a small bowl. Spoon about half of the dressing onto salad and toss to coat. Taste; add more dressing as desired. Serve immediately. Serves 4.

Approximate nutritional analysis, per serving: 300 calories, 17 g fat, 2 g saturated fat, 47 mg cholesterol, 379 mg sodium, 11 g carbohydrate, 5 g fiber, 4 g sugar, 28 g protein