Can canned tuna be… pretty? I like to think so.
I’ve long since been a lover of tuna salad. You know, the smothered in mayo variety? Yep. I kind of adore it in all of it’s creamy, artery-clogging amazingness. Oh! And tuna melts! Come on, everything I just said PLUS melted cheese?! Yes, please!
So here’s the tale of my switcheroo… Several years ago, I was watching Rachael Ray and I heard her say that she doesn’t like mayo. I’m sorry, what? No comprendo, Rach. Mayo is where it’s at. Anyway, she continued on saying that since she doesn’t “groove” on mayo (she really loves that word) she dresses her tuna sandwiches in lemon juice and olive oil. That sounded interesting to me at the time, but then I quickly forgot about it (or blocked it from my memory, because remember? I <3 mayo). A while later (possibly years), I was flipping through Cooking Light Magazine when I happened upon a recipe called Tuscan Tuna Sandwiches, using the lemon and olive oil that she had mentioned. Truth be told, it was pretty difficult for me to imagine enjoying tuna in anything other than mayonnaise, but after seeing it in print, I figured why not? I was trying to eat healthier anyway, maybe it would be a decent substitute for my mayo-drenched buddy. Well, I suppose the rest of this story is pretty obvious… I tried it, my mind was freaking blown, you get the picture. I really loved how light and fresh it tasted, it was such a completely different experience! I didn’t even know tuna could taste “light” (or fresh, for that matter, it does come out of a can after all). The funny thing is, I don’t really like regular tuna salad sandwiches anymore… I’ve become so accustomed to this that they just seem too heavy to me now.
This recipe is a fixified version of that Tuscan Tuna Salad. To make it more fix-friendly, I left out the capers (due to their high sodium) and the fennel (because even though I’m completely in love with fennel and it would be fine for the Fix, I just think this recipe tastes better without it).
One of the many things that I love about this salad is that because it doesn’t include dairy, it’s perfect for a picnic! You can serve it with your carb of choice… sandwich thins, bread, pita, etc.. or on top of greens for a big ol’ salad. Not to mention that putting this tuna salad on some crackers would make an awesome snack! Yum!
One quick note about tuna: you may already know this, but tuna contains mercury. The tuna used in this recipe (chunk light tuna) is a type of tuna lowest in mercury, but the U.S. Environmental Protection Agency still says that you should only eat up to 12 ounces of it per week (that’s a little over 2 cans). I felt the need to mention that because it seems like something that isn’t talked about all that much and pretty important info in my opinion!
No Mayo Mediteranean Tuna SaladYield: 1 ServingIngredients
- 1 Tbs extra virgin olive oil
- 1 Tbs fresh lemon juice
- 1 can light tuna in water, drained
- 1/4 cup red onion, sliced thin
- 1/4 cup roasted red bell peppers (jarred in water), chopped
- 2 Tbs fresh basil, chopped
- black pepper to seasonInstructions
- In a small bowl, whisk together the lemon juice and olive oil until emulsified. Stir in the tuna, red onions, roasted bell peppers and basil. Season to taste with black pepper. Boom. Serve as a sandwich with bread, half of a pita, or a sandwich thin. This is also AMAZING served over some greens for a yummy, filling salad.Notes
Container Equivalents: 1 RED, 1/2 GREEN, 1 ORANGENutrition informationCalories per serving: 247Fat per serving: 15 grams4.20http://thefoodieandthefix.com/no-mayo-mediterranean-tuna-salad/