Tuna Salad: A Refreshing and Nutritious Delight
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- Serving: 3
- Prep time: 9 m
- Cook time: 0 m
- Ready in: 39 m
Tuna Salad is a versatile and healthy dish that is perfect for a quick lunch, dinner, or as a filling for sandwiches. Packed with protein and a variety of textures and flavors, this recipe is a great way to enjoy a light yet satisfying meal.
Yield:
- This recipe will produce a batch of tuna salad using two 5-ounce cans of tuna.
Number of Servings:
- Depending on its use (main dish, sandwich filling, or salad topping), this recipe should serve 3-4 people.
Total Preparation Time:
- Mixing Ingredients: Around 5 minutes to flake the tuna and chop the vegetables.
- Preparing Dressing: About 2 minutes to whisk together the dressing components.
- Combining Ingredients: Roughly 2 minutes to gently mix everything.
Chilling Time:
- At least 30 minutes in the refrigerator for the flavors to meld together.
Total Time:
- Preparation Time: Approximately 9 minutes.
- Chilling Time: 30 minutes.
- Total Time: About 39 minutes.
Ingredients
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Total Nutritional Values
Calories
17.5
17.5
Protein
49.5 grams
49.5 grams
Fat
32.5 grams
32.5 grams
Fiber
2.5 grams
2.5 grams
Instructions
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Instructions
1-Mix Tuna: In a large bowl, flake the drained tuna with a fork.
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2-Add Veggies and Seasonings: Add chopped celery, red onion, bell pepper, and capers to the tuna. Mix gently.
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3-Prepare Dressing: In a separate small bowl, whisk together mayonnaise, lemon juice, Dijon mustard, salt, and pepper.
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4-Combine: Pour the dressing over the tuna mixture and stir gently until well combined.
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5-Garnish: Fold in the fresh parsley (and chopped hard-boiled egg if using).
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Conclusion
6-Chill: Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
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7-Serve: Enjoy the tuna salad on its own, as a sandwich filling, or on a bed of greens.
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Conclusion
This Tuna Salad recipe is a fantastic way to enjoy a nutritious meal without spending a lot of time in the kitchen. Its combination of flavors and textures makes it a delightful dish that's sure to please a variety of palates.
Smart Tips
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Choosing Tuna: Opt for tuna in water rather than oil to keep the salad lighter. Look for “chunk light” or “solid white” for different textures.
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Mayonnaise Alternatives: For a healthier version, substitute mayonnaise with Greek yogurt or a mix of yogurt and mayonnaise.
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Additional Crunch: Add chopped nuts like almonds or walnuts for extra crunch and nutrients.
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Herb Varieties: Experiment with different herbs such as dill, chives, or cilantro for a flavor twist.
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Lemon Zest: Add lemon zest along with lemon juice for a brighter, citrusy flavor.
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Spice It Up: For a spicy kick, include a dash of cayenne pepper or a spoonful of chopped pickled jalapeños.
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Serving Options: Serve the tuna salad in lettuce wraps, on whole grain bread for a sandwich, or stuff it in avocado halves for a low-carb option.
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Leftovers: Store any leftovers in an airtight container in the fridge and consume within 2 days. Reheat gently, adding a splash of water if the pasta seems dry. Meal Prep Friendly: Tuna Salad is great for meal prep. It can be stored in the refrigerator for 3-4 days in an airtight container.
