Perfectly Balanced Tuna Salad Recipe

Tuna salad is one of those versatile dishes that can be enjoyed as a quick lunch or an elaborate picnic meal. The classic flavors combine well with various vegetables and dressings to create a satisfying and nutritious dish.

This recipe uses canned tuna in water, which provides less sodium than oil-packed alternatives. You will find this version light on calories but rich in protein. The perfect tuna salad can be customized to suit your taste buds. Feel free to add or omit ingredients based on what you prefer.

Ingredients

• 1 (5-ounce) can of tuna, drained and flaked
• 1/4 cup mayonnaise
• 2 tablespoons Greek yogurt
• 1 tablespoon Dijon mustard
• 1 teaspoon lemon juice
• 1 small celery stalk, finely chopped
• 1 small red onion, finely chopped (optional)
• Salt and pepper to taste
• Cucumbers or lettuce leaves for serving

Steps

To start your tuna salad, drain the canned tuna thoroughly. Flake it using a fork to ensure the pieces are well separated.

1. In a mixing bowl, combine the flaked tuna with the mayonnaise, Greek yogurt, Dijon mustard, and lemon juice. Mix these ingredients until they are well blended.
2. Stir in finely chopped celery and red onion (if using). Season this mixture lightly with salt and pepper according to your preference.
3. If you would like a creamier texture or more moisture, you can add an extra tablespoon of Greek yogurt at this stage. Mix thoroughly until all the ingredients are evenly combined.
4. Once everything is mixed well, spoon the tuna salad into your preferred serving dish. Serve it on top of lettuce leaves or cucumber slices for added crunch and color.

Cooking Time

The cooking time for this dish is minimal since all steps are done after the tuna has been canned and refrigerated, which is already a part of the production process. Preparing the salad can take approximately 10-15 minutes.

Servings

This recipe makes about 4 servings. Each serving consists of two tablespoons of tuna salad spread onto either lettuce leaves or cucumber slices.

Customizations and Variations

If you prefer a healthier option, you can reduce the mayo content by adding an extra tablespoon of Greek yogurt to enhance creaminess without increasing fat intake. Adding more vegetables such as carrots, radishes, or alfalfa sprouts can add variety to your tuna salad.

1. Carrot Addition: Grate one small carrot and mix it into the salad for a vibrant color and additional crunch.
2. Radish Slices: Thinly slice half a radish, which will bring a spicy kick to your salad.
3. Sprouts or Seeds: Consider adding some alfalfa sprouts or sunflower seeds for extra nutrients and freshness.

Another variation could be using olive oil instead of mayonnaise. This gives the tuna salad a different flavor profile that some people enjoy more.

Nutritional Information (Per Serving)

• Total Calories: Approximately 150 per serving
• Protein: About 14 grams
• Fat: Around 7 grams
• Sodium: Less than 200 mg, depending on the brand of tuna used.

Tuna salad is not only easy to prepare but also a healthy meal option that can be made to fit various dietary needs and preferences. Whether you’re looking for something simple yet delicious or want to experiment with different ingredients, this tuna salad recipe offers versatility and satisfaction.

Conclusion

A well-prepared tuna salad not only tastes great but also provides essential nutrients like protein, vitamins, minerals, and healthy fats. By making small adjustments according to personal taste or nutritional goals, you can create a delightful and nutritious dish suitable for any occasion.