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Make Tuna Salad Recipe Healthier

Updated on October 28, 2014

I brought you a tuna sandwich. They say it's brain food. I guess because there's so much dolphin in it, and you know how smart they are.

— Marge Simpson

It is seen most of the times that healthy foods are devoid of fun taste; but there is an exception to this and it is the tuna fish. Tuna is very tasty and it is utterly healthy. It contains the healthiest fat in it which is called omega-3 fatty acids. These are healthy kind of fats which the body cannot prepare on its own and so it should be taken amply through the diet. Omega-3 fatty acids are extremely important in keeping our brain and heart healthy. They help to clear away plaque accumulated on the inner walls of our arteries and so protects our body from cardiac arrest and stroke. It helps in major disorders related to brain and mind, e.g. depression, mood swings, degradation of memory and cognitive behavior, and so on.

Tuna can be enjoyed in many forms amongst which tuna salad is the most favorite. Typically tuna salad is made by mixing lemon juice, onions, garlic, black pepper, mayonnaise, dill pickles, salt etc with the tuna. But we can add several other ingredients to the traditional recipe to make the salad even healthier. Let us see what we can do to make our tuna salad more fat-free, natural, and healthy, without compromising on taste.

Green Tuna Salad:

Ingredients:

  • 6 oz tuna chunk in water
  • 6 oz black olives, preferably cut into slices
  • 2 tomatoes
  • 8 oz fresh kernel corn
  • Salt
  • 3-4 leaves of lettuce
  • Olive oil as per choice

Method:

Drain tuna and tear well in a salad bowl. Wash tomatoes and cut them to small pieces. Add tomatoes to tuna along with salt. Wash lettuce leaves and drain out water from them completely by pressing them between tissue paper. Chop them removing hard portions if any. Mix them with the tuna-tomato mixture along with the corn. Then add the sliced black olives to the mixture and season with olive oil. Mix all the ingredients well and you are done. It is best to serve the green tuna salad fresh. Preparing it in advance and keeping in fridge doesn’t serve the purpose of health.

Have you tried this recipe. What did you think?

5 out of 5 stars from 1 rating of Low Calorie Tuna Salad

Low-Calorie Tuna Salad

  • 6 oz can light tuna, chunked and dried
  • 1 white of egg, hard boiled
  • 2 tbsp light mayo
  • ½ cup celery, chopped
  • 5 tbsp yogurt, fat-free
  • 2 tsp dill weed
  • 3 tbsp dill pickle, chopped
  • 2 tsp garlic, powder
  • Salt
  • Pepper

Method:

Mix fat-free yogurt and light mayo well in a salad bowl and then add the drained tuna, egg white and celery. Other ingredients are to be mixed with each other in a different bowl and then are to be added to the tuna mixture. You can let this salad refrigerate to add a crispy taste. Add salt and pepper while serving.

Mix fat-free yogurt and light mayo well in a salad bowl and then add the drained tuna, egg white and celery. Other ingredients are to be mixed with each other in a different bowl and then are to be added to the tuna mixture. You can let this salad refrigerate to add a crispy taste. Add salt and pepper while serving.

These salads can be added with other ingredients too according to your choice such as celery, carrot, lemon juice Dijon mustard, green onions, balsamic vinegar, and so on, to make them still healthier.

Tuna salads can be enjoyed in a variety of ways like sandwiched in a low-calorie whole wheat bread, topped on green leaves or cucumber slices or celery sticks, mixed with your choice of noodles, and so on. You can also wrap them in spinach leaves and decorate with tomatoes. Any tuna salad recipe will bring you a full package of nutrients and keep an eye on your weight too. So all dieters and health-lovers go ahead, enjoy the tuna salads!

How To Make Healthy and Easy Tuna Salad Sandwich

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    • starstream profile image

      Dreamer at heart 5 years ago from Northern California

      Super article on making tuna salad and being alert to nutrition too! I like the spinach leaf idea. Taking the steps to me mindful of our food value is vital! I voted it up.