Tuna salad is a timeless dish that combines the rich flavor of tuna with crunchy vegetables, creating a satisfying and nutritious meal option.
Why Tuna Salad?
Tuna (Thunnus) is an excellent source of lean protein and omega-3 fatty acids, which are beneficial for heart health. When combined with fresh vegetables and a light dressing, tuna salad becomes a nutrient-dense meal.
Ingredients:
- 1 can (5 oz) sustainably sourced tuna in water, drained
- 2 tablespoons Greek yogurt (or mayonnaise for creaminess)
- 1 tablespoon Dijon mustard (Brassica nigra)
- ¼ cup finely chopped celery (Apium graveolens)
- ¼ cup finely chopped red onion (Allium cepa)
- 1 tablespoon capers (Capparis spinosa), rinsed and drained
- Freshly squeezed lemon juice (Citrus limon), to taste
- Fleur de sel (hand-harvested sea salt) and freshly cracked black pepper, to taste
- Optional: Mixed greens (e.g., arugula or baby spinach) for serving
Instructions:
- Combine Ingredients: In a mixing bowl, flake the drained tuna with a fork. Add Greek yogurt, Dijon mustard, chopped celery, red onion, and capers. Mix until well combined.
- Season: Squeeze fresh lemon juice over the mixture and season with Fleur de sel and black pepper to taste.
- Serve: Serve on its own, or on a bed of mixed greens for added freshness.
Nutrition Tips from Your Dietitian:
- Lean Protein: Tuna provides high-quality protein that supports muscle health and repair.
- Omega-3 Fatty Acids: Regular consumption of tuna can help reduce inflammation and support heart health.
- Low-Calorie Option: Using Greek yogurt instead of mayonnaise can reduce calories while adding protein.
Final Thoughts
Tuna salad is a quick and versatile dish that can be enjoyed as a main course or a light snack. It’s nutritious, flavorful, and perfect for meal prep, making it a staple in any health-conscious kitchen.
