Tuna salad is one of my favorite quick and easy go to’s. It can be made in under five minutes and although sometimes can be made using less-healthy ingredients (like lots of mayonnaise), some others- like this one, can be made mayo-free, and with clean and healthy ingredients.
Tuna is high in protein while being lower in fat and calories. Tuna is also a source of iron (like other animal-based proteins) as well as vitamin A. The danger with tuna comes when it’s consumed too frequently, as it contains more mercury than some other fish (click here for a list of mercury levels in fish). Because tuna contains a higher source of mercury, you should aim for tuna no more than twice per week.
For added crunch and healthy nutrients I added sliced carrot, celery, and apple- but you can add your favorite and healthy crunchy vegetables/fruits like pear or bell peppers.
I paired this tuna salad with a kale salad, but you can also put it on a sandwich or lettuce wrap. To cut back on the amount of tuna you have, use a lot of extra vegetables in your sandwich or salad, and less tuna.
- Prep time: 1-2 minutes
- Total time: 3-5 minutes
- Makes: 2-3 servings
- 1 can, BPA-free white albacore tuna in water (not oil), drained- low sodium if possible is best
- 1/2 small apple, chopped into small squares
- 1 small carrot, peeled and chopped into thin slices
- 1/2 celery stalk, chopped
- 1 Tablespoon extra virgin olive oil
- Juice from 1/2 lemon
- Dash of salt and pepper
- 1/2-1 teaspoon each: dried or fresh oregano, basil and parsley
1. In a medium bowl mix together drained tuna, apple, carrot, celery, olive oil, lemon juice, salt and pepper and herbs.
2. Mix together with a fork until well mixed.
3. Taste the mixture and if desired, add more herbs and spices or olive oil for more flavor.
4. Serve over your favorite salad or on a sandwich and enjoy!