An Easy Tuna Salad Recipe from Costa Rica
A Tropical Twist to My Mother's Easy Tuna Salad Recipe
My mother made a tuna fish salad that I always loved. In her recipe, she used eggs, mayonnaise, sweet gherkin pickles and the juice from these pickles. Sometimes she would cut up some sweet Red Delicious apples in place of the gherkin pickles. These ingredients and they way she made it have served as general guidelinse for my making of tuna fish salad, as I have adapted to the available ingredients in Costa Rica.
Below, I give the easy instructions on how to make this quick meal, including the nutritional value, serving suggestions with photos and some variations that I sometime enjoy. Please note that this recipe uses canned tuna in water, but you can choose canned tuna in light oil, if you wish. Even better would be to have cooked fresh tuna if it is available!
Salsa Lizano, or clones of it called Salsa Inglesa in Costa Rica, provides a wonderful boost to the flavor of many dishes that are served in this country. It helps make the unique flavor of this tuna salad recipe.
Ingredients for Easy Tuna Salad
- 2 cans tuna fish chunks, 6 ounce cans, drained
- 4 eggs, medium, hard-boiled
- 3/4 cup mango, ripe, chopped fine
- 2 tablespoons onion, white or yellow, chopped fine
- 2 tablespoons Salsa Lizano, (or Salsa Inglesa)
- 1 tablespoon Tapa de Dulce (cane syrup), (or you can substitute honey)
- 1/2 cup Sandwich spread, (Hellman's or equivalent)
- 2 tablespoons Cilantro leaves, chopped fine
- Boil the 4 eggs for five minutes so they are hard-boiled. Then take them out and place in a pot of cool water.
- While the eggs are cooling, cut up the mango and the onion.
- Remove the shells from the hard boiled eggs and chop them up into fine pieces into a bowl. Add all of the remaining ingredients and mix.
- Place the tuna salad in the refrigerator for 30 minutes or so before serving to let the flavors mingle.
|Serving size: 5 oz|
|Calories from Fat||9|
|% Daily Value *|
|Fat 1 g||2%|
|Saturated fat 0 g|
|Unsaturated fat 0 g|
|Carbohydrates 5 g||2%|
|Sugar 4 g|
|Fiber 1 g||4%|
|Protein 5 g||10%|
|Cholesterol 18 mg||6%|
|Sodium 260 mg||11%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Note that the nutrition information above uses tuna canned in water. The amounts of calories and fats will be quiet a bit higher with tuna canned in oil. Regardless, you will get your omega-3-fatty acids for you heart health.
Regarding the spices, I sometimes add a tablespoon of curry powder for changing up the flavor. You can also add onion powder, pepper and other spices to adapt to your culinary whims at the moment that you are making the salad.
I like to eat my tuna salad simply, like on a saltine cracker or with a simple green salad dressed with olive oil and balsamic vinaigrette. However, you can make sandwiches with it (even using muffins for the bread as seen in the photo below), serve it on a bed of lettuce or you can even stuff tomatoes. With the stuffed tomatoes, you can also put a slice of cheese or grated cheese on top and briefly broil them in the oven. Regardless of how this salad is served, it is just absolutely delicious. Enjoy!
A Final Note
Nutritionists and doctors recommend that you confine the eating of oily fishes to about once a week, due to the presence of mercury. So limit yourself to the equivalent of one 6-ounce tuna can of tuna per week to protect yourself and your family in that regard.
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