Looking for a healthy tuna salad recipe that tastes great? Tuna is low in calories and high in omega III.
Read below to find a healthy, tasty and quick recipe.
- October 18th, 2016
- Cooking & Recipes
- healthy tuna salad, healthy tuna salad recipe, low calorie tuna salad, tasty tuna salad, tuna salad recipe
Tuna is a great source of essential fatty acids. Most people are aware of the health benefits of omega-3 fatty acids. They help to lower bad cholesterol, suppress heart arrhythmias and are essential for normal functions. Most doctors and health professionals recommend eating at least two fatty fish meals a week. Eating tuna is a great way to get those nutrients.
A healthy tuna salad is a good choice for a weekday lunch or even dinner. When trying to budget, buy canned tuna, as it is usually less than a dollar a can and lasts for years. It can be mixed with a mayonnaise or, for a lighter option, with nonfat yogurt to give it a creamier texture. Mix the tuna in with some celery to give it a little crunch and then put on a bed of lettuce and tomatoes for a quick and healthy salad.
Another source of tuna is tuna steak. While slightly more expensive, using tuna steak in a salad is a favorite and good for parties or gatherings. Ensure that the tuna is very fresh or the taste will be compromised. Cook the tuna lightly as the flesh is very delicate.
Most cooks recommend brushing the raw tuna steaks with olive oil and sprinkling with a little salt and pepper before grilling. After the tuna has been cooked, cut it into medium or small chunks and add to a salad. A lime dressing is usually the best option and will bring out the flavors of a tuna salad.
Meiterrainian Tuna Salad Recipe:
- a bowl of chopped romaine lettuce- 6 cups
- lightly cooked tuna steak
- 1/4 cup of olives
- 1 green pepper chopped
- 1 cup baby tomatoes cut in half
- 1/2 cucumber chopped
- 1/4 cup crumbled feta cheese
- 1/4 red onion chopped
- 1/2 cup olive oil
- 3 Tbsp of lemon juice
- 3 Tbsp of red wine vinegar
- 2 Tbsp of dijon mustard
Mix well and pour over salad ingreidients
Makes about 2 cups of salad
2 5-ounce cans water-packed tuna fish
2 to 4 tablespoons mayonnaise
1 rib celery, diced small
1 small shallot or 1/4 red onion, diced small
1 tablespoon lemon juice (from 1/2 lemon)
1 tablespoon pickle relish, optional
Salt and pepper
Use a can opener to cut open the cans of tuna fish, but leave the lid in place. Holding the cans over the sink or a bowl, press the lid into the tuna fish and tilt the can to drain all the liquid. Remove the lids and transfer the tuna fish to a mixing bowl.
Add 2 tablespoons of mayonnaise, celery, shallot, lemon juice, pickle relish (if using), a sprinkle of salt, and a few cracks of fresh black pepper to the tuna fish. Stir with a fork to combine, breaking up any large chunks of tuna fish as you go. Add more mayo if you'd like smoother, creamier tuna salad. Taste and add more of any of the ingredients to taste.
Use immediately or store in a covered container in the refrigerator for up to a week.