Tuna Sandwich
While tuna salad offers numerous nutritional benefits, it's important to be mindful of portion sizes and ingredients, particularly the type and amount of mayonnaise used, to avoid excessive intake of calories or unhealthy fats. Additionally, individuals with certain health conditions, such as mercury sensitivity or allergy to seafood, should consume tuna salad in moderation or choose alternative ingredients.
Tuna salad, when made with wholesome ingredients like tuna, vegetables, herbs, and healthy fats, can offer several nutritional benefits
Rich in Protein
Tuna is a good source of high-quality protein, which is essential for muscle repair and growth.
Omega-3 Fatty Acids
Tuna is rich in omega-3 fatty acids, particularly EPA and DHA, which are beneficial for heart health, brain function, and reducing inflammation in the body.
Vitamins and Minerals
Tuna salad can provide essential vitamins and minerals such as vitamin D, vitamin B12, selenium, and iodine, which are important for immune function, energy production, thyroid health, and more.
Low in Carbohydrates
Tuna salad, especially when served without bread or with minimal added carbohydrates, can be a low-carb option suitable for those following a ketogenic diet or looking to manage blood sugar levels.
Vegetable and Herb Benefits:
Adding vegetables like celery and parsley to tuna salad increases its fiber content, vitamins, and minerals. Capers provide additional flavor along with potential antioxidant benefits.
Convenience
Tuna salad can be prepared in advance and stored in the refrigerator, making it a convenient option for quick and easy meals or snacks.
ingredients
- - 2 cans (5 ounces each) of tuna, drained
- - 2 celery stalks, finely diced
- - 2 tablespoons capers, drained and chopped
- - Zest and juice of 1 lemon
- - 2 tablespoons fresh parsley, chopped
- - 1/4 cup mayonnaise (adjust to taste)
- - Salt and pepper, to taste
- - Optional: lettuce leaves or bread for serving
directions
- 1. Drain the tuna from the cans and transfer it to a mixing bowl.
- 2. Finely dice the celery stalks and chop the capers and fresh parsley.
- 3. Add the diced celery, chopped capers, lemon zest, and chopped parsley to the bowl with the tuna.
- 4. Spoon in the mayonnaise and squeeze the juice of the lemon into the bowl.
- 5. Season the tuna salad with salt and pepper to taste. Remember that capers can be salty, so adjust the seasoning accordingly.
- 6. Gently mix all the ingredients together until everything is well combined and coated in the mayo and lemon juice.
- 7. For the best flavor, cover the tuna salad and let it chill in the refrigerator for at least 30 minutes to allow the flavors to meld together.
- 8. Once chilled, give the tuna salad a final stir and serve it on a bed of lettuce leaves, as a sandwich filling, or with crackers. It's also great on its own as a protein-packed snack.
- 9. Any leftover tuna salad can be stored in an airtight container in the refrigerator for up to 2-3 days.