Monday, March 31, 2014

Tuna Salad

There's really nothing special about this recipe, other than I love it every once in awhile! It's quick, satisfying, easy, and versatile.

Tuna, for its part, is a source of high-quality protein with almost no fat. It contains all essential amino acids required by the body for growth and maintenance of lean muscle tissue. Canned tuna can be a good source of heart-healthy omega-3 fatty acids, with 150 milligrams or more per four-ounce serving.

Canned tuna has less mercury than fresh or frozen tuna steaks. This is because, generally speaking, smaller fish—which accumulate less mercury—are canned, while larger fish—which accumulate more mercury—are used for tuna steaks. Also, light canned tuna has less mercury than white canned tuna (also known as Albacore tuna).

Although tuna contains mercury, which accumulates in larger fish that are higher on the food chain, for most people, the fish doesn't contain enough mercury to be a concern, however.

The bottom line is, tuna (like most things) is good in moderation and not good in excess. If you enjoy tuna, you can include it as a healthy food in your diet

1-12 oz. can light tuna or albacore in water, drained
1 slice onion, diced
1 stalk celery, diced
5-6 large black olives, sliced (optional)
1 tbls. sweet pickle relish (make your own)
1 tbls. mayonnaise, or more to taste
dash of sea salt or real salt and pepper, to taste

Drain tuna fish well.  In a medium bowl, combine all ingredients, mixing well until combined.  Cover and chill about 1 hour before serving to give all the flavors a chance to blend.
  • Serve over baby spinach or mixed salad greens 
  • Top on slightly toasted bread 
  • Make it a "tuna melt" by topping tuna salad on toasted bread with cheese slices; slightly melt cheese by putting sandwich in your microwave for about 10-15 seconds.
  • Add it to macaroni salad for a light summer dish


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