Crunchy Curried Tuna Salad Recipe with Fresh Herbs
My husband lovingly calls me a "dump cook." He does not intend for this to be an insult, but rather a compliment on my ability to throw things together at the spur of the moment and come up with tasty and delicious food combinations which we enjoy eating.
We were having our computer worked on today in our home by our "computer guru" who built it for us last year. He was doing some minor tune-ups for us and we enjoy his company. It was getting on to lunch time and I invited him to join us.
Earlier in the morning, I had picked a handful of cherry tomatoes off of our plants that are now over six feet in height. It is sure to be a bumper crop this year!
Nutrition of Cherry Tomatoes
These little ripening beauties in our garden are not only delicious but are good for one's health as well. They add flavor to salads and other meals as well as providing a tasty snack. Each one has the following nutritional values:
- Calories: 3
- Total fat: 0 g.
- Cholesterol: 0 mg.
- Sodium: 0 mg.
- Potassium: 40 mg.
- Total carbohydrates: 0.7 g
- Fiber: 0.2 g
- Sugar: 0.5 g
- Protein: 0.2 g
Each cherry tomato of average size also provides a small percentage of vitamins.
One would get about 3% of a daily value of Vitamin A; 4% of a daily value of Vitamin C and about 1% of Magnesium and Niacin.
I love just munching on them and quite a few were on our kitchen windowsill just waiting to be used and enjoyed.
I had it in mind to make a salad and with a quick look in our pantry decided that I would use tuna as the source of protein knowing that it would be easy enough to pull the rest of the ingredients together from what we had on hand.
Tuna is a heart-healthy choice as most people are aware, high in protein and contains omega-3 fatty acids. We purposely buy the canned versions that are packed in water to reduce the calorie count.
Albacore Tuna in Water - Serving Size 2 Ounces
|Calories from Fat||9|
|% Daily Value *|
|Fat 1 g||2%|
|Saturated fat 0 g|
|Unsaturated fat 0 g|
|Carbohydrates 0 g|
|Sugar 0 g|
|Fiber 0 g|
|Protein 13 g||26%|
|Cholesterol 25 mg||8%|
|* 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.|
Mercury Levels in Tuna
There are many different types of tuna from smaller varieties which are mostly caught for sport fishing to huge varieties such as certain types of bluefin tuna that can get to live around 20 years in the wild and weigh in excess of 1,000 pounds.
Some tunas are actually endangered because they have been so popular and overfished. Many of the bluefin tunas have fallen into that category because of the worldwide popularity of eating sushi and it is generally the bluefin tunas used for that type of raw food preparation.
Tunas are predatory fish and are at the top of the food chain among other types of fish. Because of that and their relatively long lives, they can accumulate levels of mercury that can be harmful if it is eaten too often especially by pregnant women, those who are nursing and also young children.
Skipjack tuna and yellowfin tuna make up most of the canned light tunas while albacore tuna is what is canned as the more solid white versions. We now know that albacore tuna seems to contain more mercury on average although exact mercury levels can vary from one fish to the next.
For people at highest risk, tuna should probably be consumed no more than once a week at most. People not in those high-risk categories and who weigh in excess of 100 to 120 pounds can probably consume several more 5 or 6-ounce cans of tuna per week without too much worry.
If in doubt about the safety of eating tuna fish, consult with your health practitioner.
Ingredients for Crunchy Curried Tuna Salad
- 1 large Granny Smith apple, chopped
- 2 stalks celery, chopped
- 1 small carrot, grated
- 1 inch piece daikon radish, slivered
- 1 small yellow pepper, chopped
- handful (to taste) fresh parsley, chopped
- small amount (to taste) fresh chives, chopped
- small amount (to taste) fresh mint, chopped
- Hidden Valley Ranch dressing
- fresh ground pepper, to taste
- 2 - 3 teaspoons (or to taste) curry powder
- Romaine lettuce, chopped
- cherry tomatoes, quartered & used as garnish
- 2 cans tuna, drained
- After picking the fresh cherry tomatoes and herbs from the garden (or purchasing them) wash thoroughly and dry on paper towels.
- Drain the cans of tuna adding them to a mixing bowl.
- Add the grated carrot, chopped and slivered vegetables, chopped apple and chopped herbs to the bowl.
- Add just enough mayonnaise mixed with the ranch dressing (I use the dressing to thin the mayonnaise and cut the calorie count down) along with the curry powder and ground pepper to moisten the tuna and vegetable mixture when tossed together.
- Line the plates with chopped lettuce and mound the curried tuna salad over the lettuce leaves. If you like, lightly dress the lettuce with an herbed oil and vinegar dressing prior to mounding the curried tuna salad over it.
- Use the quartered cherry tomatoes as a garnish.
Today's crunchy curried tuna salad recipe brought favorable comments from those who dined on it for lunch today. My husband encouraged me to make a note of this recipe as he would like to be able to enjoy it again.
That is the "problem" with so-called "dump cooking." Often things turn out great but never again are they exactly repeated as it all depends upon the ingredients on hand and the whim of the moment.
So a word of advice! If you are like me and like to experiment write your recipes down immediately if they turn out to your liking.
Hope you give this recipe a try. Enjoy!
Health Benefits of Curry
Did you know that most curry powder also contains the spice turmeric? Eating foods containing curry or turmeric has been proven to have anti-inflammatory health benefits. So while it can spice up an ordinary meal, it might also be helping you in other ways.
Check out this YouTube video that I found. Always consult your health professional if you have any questions regarding using food as medicine.
Will you be trying this Crunchy Curried Tuna Salad Recipe?
© 2012 Peggy Woods