Make Ahead Tip: Prepare through Step 4; refrigerate for up to 1 day. Let stand at room temperature for 30 minutes and finish Step 5 before baking.
For sustainable chunk light tuna, look for the blue Certified Sustainable Seafood label from the Marine Stewardship Council. The certification means the tuna was troll- or pole-and-line caught, which are sustainable for the fish and the environment. We call for chunk light tuna because it's significantly lower in mercury than albacore (“solid white” tuna)--making it a better choice for health, especially for pregnant women, nursing mothers and children. According to the FDA and EPA, these at-risk groups should still limit their consumption of lower-mercury tuna to 12 ounces a week. The Environmental Working Group (EWG) suggests limiting it even more. (For more info, see the EWG's Seafood Calculator at ewg.org.)
Don't toss your stale bread! Make your own breadcrumbs. Trim off any tough crusts and tear or cut the bread into pieces. Process in a food processor until coarse or fine crumbs form. Use right away or freeze in an airtight container for up to 6 months. Thaw before using. One slice of bread makes about 1/2 cup fresh coarse breadcrumbs.
1 1/2 starch, 1 vegetable, 1 lean meat, 1/2 high-fat meat, 1 1/2 fat