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Tuna fish. Not only is it a food that almost everyone enjoys, but it’s also extremely versatile and it’s good for you too. When thinking of the health benefits it provides, unprepared, it contains almost no fat and it is a great source of protein.
It contains all the amino acids which support the growth of lean muscles and is a great source of omega-3s that help fight heart disease, dementia, depression, arthritis and more.
Although there are some concerns involving the consumption of tuna due to its mercury content, the trace amounts it contains is, for the most part, too low to be harmful. However, it could pose a danger to pregnant women, nursing women and young children as it can be damaging to a child’s developing nervous system, so it is best for those groups to avoid eating it.
Tuna is also quite versatile when it comes to using it in recipes. You can make it into a tuna salad and serve it on a sandwich or in a salad, or you can use it straight from a can and add it to pasta dishes. To start, let’s look at some recipes you can make using canned tuna.
Canned Tuna Recipes
- Tuna Patties: If you want to avoid meat, tuna patties can make a great substitute. Eggs can work as a binder and other ingredients can be added to your liking.
- Tuna Avocado Salad: If you are looking for a healthy substitute to tuna salad with mayo, avocado can give your tuna that great creamy texture without the unhealthy fats and cholesterol.
- Pasta with Tuna and Arugula: When it comes to the creations you can make with tuna and pasta, the options are endless. A tuna and arugula combination is one that is definitely worth trying.
- Mediterranean Tuna Salad: Tuna can be added to the salad after it is made into salad itself or, for a lower calorie option, you can add it straight from the can. Tuna salads also have endless possibilities, but if you want to go for a Mediterranean flair, add olives, capers, and mozzarella cheese.
- Tuna Casserole: Tuna casserole is another recipe that has limitless options. Typically, it features pasta, breadcrumbs, and peas all of which is then put in the oven to bake. Inventive cooks can take this to the next level adding their choice of seasonings and ingredients.
- Tuna Tacos: Tuna is also a great filler for tacos. For a healthy take on the Mexican dish, add avocados, some leafy greens and a healthy scoop of scallion sour cream.
Healthy Tuna Salad
Tuna on its own is quite healthy but when you mix it with a high-fat content mayo, the saturated fats and cholesterol can be a concern. Fortunately, there are several substitutes you can use.
As mentioned earlier, avocadoes make a great substitute for mayo, but it doesn’t end there. Other substitutes include Greek yogurt, hummus, nut butter, pesto or an egg.
There are also several ingredients you can mix into your tuna salad to make it healthy. When thinking of veggies, celery is one that is commonly added, but there are several other options as well. Onions, carrots, radishes, and pickles are all veggies that be included to add to the nutritional value and taste.
Fruits can be added as well. Think of making a tropical tuna salad by adding pineapple, banana, and mango. Apples, grapes and dried cranberries also make great additions.
The way you serve your tuna salad will also be a consideration if you are thinking of making a healthy recipe. Serving your tuna in a salad may be the healthiest way to eat it, especially if you add other nutritious, low-fat ingredients.
While pasta is higher in carbs and calories, it can give you a needed boost of energy when consumed in small amounts. For healthier options, try whole wheat variations. Adding vegetables and other nutritious ingredients will also boost the health factor in your dish.
If eating tuna on a sandwich, opt for bread that is healthier like multigrain, rye, low GI, whole grain, wholemeal and sourdough. Of these options, wholegrain is said to be the healthiest.
When choosing a side for your tuna sandwich, try to stick to healthy low-fat options there as well. Quinoa will complement the meal perfectly as will a great soup or salad.
The recipe we offer here is a takeoff on the basic tuna salad with mayo, salt and pepper included. However, we think it is the addition of the other ingredients like hard-boiled eggs, relish, Dijon mustard and hot sauce that takes it to the next level.
You can substitute the mayo according to preference and serve it any way you like. We feel confident that the great taste will come through.
This tuna salad recipe is easy to make, packs a punch and is sure to put a smile on the faces of your family members when you serve it at your next meal.Print
We all know the basic tuna salad recipe. Drain tuna; add mayo, salt and pepper. This recipe takes that tuna salad to another level. Its addition of hard-boiled eggs, relish, Dijon mustard and hot sauce, no longer is this your boring tuna salad sandwich.
Louisiana Hot sauce is the original hot sauce that has a moderate heat level so it’s great for those with a lower tolerance.
3 eggs, hard-boiled and chopped
2 Tablespoons dill relish
2 Tablespoons mayonnaise
1 teaspoon Louisiana hot sauce
2 teaspoons Dijon mustard
6-1/2 oz. can tuna, drained
1. Combine eggs and dill relish.
2. Add the rest of the ingredients except tuna, and mix well.
3. Add tuna. If the mixture is dry, add some more mayonnaise.
- Category: Salad
- Method: Tossed
- Cuisine: American
Keywords: canned tuna recipes, healthy tuna salad