Light and Healthy Tuna Salad
By: Jodie Shield, MED, RDN
I admit, when it comes to eating lean protein, I am a landlubber. But I know as a registered dietitian nutritionist, seafood is so healthy. The current Dietary Guidelines recommend eating eight or more ounces of seafood a week. That’s because fish and shellfish contain omega-3 fatty acids, which studies have found can help reduce your risk of heart disease. So I told my family, we are going to eat seafood at least twice a week. No need to lure them in since they all love fish. The first fish I want to start adding to our meal lineup is tuna. I have a few recipes, Tuna Ole and Tuna Bean Smash, but I’m on a quest for the perfect tuna salad. So far, I have checked what seems like hundreds of recipes, and this one is my new favorite. I added all of these recipes to my FREE app Eat Healthy Homemade Meals in Minutes which you can download from iTunes or Google Play. If you have a favorite tuna salad recipe, send it my way.
Tuna Salad with Parmesan
Preparation Time: 10 minutes
No Cooking Required!
- 2 (12-ounce) cans water-packed white tuna, drained and flaked
- 1 cup fat-free mayonnaise
- 1/4 cup Parmesan cheese, shredded
- 3 tablespoons sweet pickle relish
- 1/4 teaspoon curry powder
- 2 teaspoons dried dill weed
- 1/4 teaspoon garlic
- Combine all of the ingredients into a medium bowl and mix until well combined.
- Serve with multigrain crackers or on toasted whole wheat bread.
Nutrition Information (per 1/2 cup serving): 120 calories, 17.5 grams protein, 6.5 grams carbohydrate, 2 grams fat, 1 gram saturated fat, 35 milligrams cholesterol, 0.5 grams dietary fiber, 550 milligrams sodium