Canned tuna is a quick, easy and inexpensive way to get your omega 3s. You'll love these three recipes for mayoless tuna salad - Asian, Nicoise and classic!
There’s a lot to love about working at home. I have the worlds greatest coworkers. If I don’t have clients or meetings scheduled, showering is optional and yoga pants are mandatory. And a couple times a week, I get to enjoy live music courtesy of my Motown loving neighbor who doesn’t seem to realize how thin the walls are on our 1930s home. Best of all, I can unabashedly eat all the smelly foods I love without feeling guilty for stinking up the office. Give me all the hard boiled eggs, Indian food and tuna salad!
I try to eat omega 3 rich fish a few times a week, but it isn’t really in my food budget to purchase filets of fresh wild fish regularly. So, I rely on canned fish pretty frequently – salmon, sardines, and, of course, tuna.
Tuna salad is quick and easy, so I often whip up a big batch during Sunday meal prep. I serve it over a big bowl of greens for an easy lunch or with whole grain crackers as a snack.
There are some healthier mayos. Ideally, I look for ones that are made with organic, expeller pressed canola oil or are made with some olive oil, but they can be expensive and a bit hard to find. Using healthier oils in lieu of mayo, like the olive oil, sesame oil and tahini in these recipes, not only adds great flavor, but it isn’t overpowering and lets the tuna and other ingredients shine through.
Typically, I make tuna salad without a recipe, inspired by whatever ingredients I have on hand. I’ve gone Spring inspired, throwing in radishes, peas and herbs, Mexican with corn and chipotles, but these are three of my favorites.
- Stuff into celery spears
- Make a sandwich with sprouted grain bread, avocado slices, lettuce and tomato
- Stuff into the hole leftover from an avocado pit
- Serve over a big bed of greens
- Stuff into mini whole grain pitas
- With whole grain crackers (I like ak-mak, Wasa and soy flavored brown rice crackers)
Also, special shout out to Safe Catch Tuna, who provided me with the samples I used in this post. They test every fish for mercury, making them the only brand of tuna that meets the Environmental Working Group's criteria for best seafood. They also pack their fish in a way that retains more omega 3 fats and other nutrients. Check them out here.
Classic Mayoless Tuna Salad
This one also tastes great with a little curry powder.
- 5 ounce can wild tuna packed in water, drained
- 1/4 cup finely chopped celery
- 1 scallion, sliced
- 2 cornichons, finely chopped
- 1/4 cup tahini
- 1 tablespoon lemon juice
- 1 small clove garlic, minced
- Mix all ingredients together in a medium bowl. Season with salt and pepper.
Asian Mayoless Tuna Salad
- 5 ounces wild tuna packed in water, drained
- 1 carrot, shredded
- 1 tablespoon cilantro, chopped
- 2 scallions, sliced
- 1 tablespoon sesame oil
- 1 tablespoon rice vinegar
- 2 teaspoon sriracha
- Mix tuna, carrot, cilantro and scallions in a medium bowl. Add sesame oil, vinegar and sriracha. Toss to combine. Season with salt and pepper.
Mayoless Nicoise Tuna Salad
- 10 haricot verts, halved
- 5 ounces canned wild tuna packed in water, drained
- 1 hard boiled egg, peeled
- 1 small shallot, minced
- 2 tablespoons chopped black olives, preferably nicoise
- 2 tablespoons chopped sun dried tomatoes
- 1 tablespoon extra virgin olive oil
- 1 tablespoon red wine vinegar
- 1 small clove garlic, minced
- Bring a small pot of water to a boil. Add haricot verts and cook 2-3 minutes until crisp tender. Drain and transfer to an ice bath to stop the cooking process.
- In a medium bowl, combine tuna, egg, shallot, olives, sun dried tomatoes, and haricot verts. Add olive oil, red wine vinegar and garlic. Toss to combine and season with salt and pepper.