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

Serves 8

Preparation Time: 10 minutes

No Cooking Required!

Ingredients:

  • 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

Directions:

  1. Combine all of the ingredients into a medium bowl and mix until well combined.
  2. 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

 

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About Author

Jodie
Jodie

Jodie Shield, M.Ed., R.D., L.D.N.
Jodie Shield has been a consultant and spokesperson in the field of nutrition for over two decades. A former national media spokesperson for the American Dietetic Association (1989-1995), she has worked extensively with the Rush-Presbyterian-St. Luke’s Medical Center and taught nutrition and medical dietetics at the University of Illinois. Currently she is a complemental faculty member of the College of Health Sciences in the Department of Clinical Nutrition at Rush University in Chicago.

(4) Readers Comments

  1. Great post! I bookmarked your site so I can look around when I have more time. I’m looking forward to it 🙂

    • Jodie

      Thanks Stacey! Let me know if you have any topics or recipes you would like me to cover.

  2. Hi Jodie! I like this recipe because tuna salad is a great go to item for dinner or lunch and it’s very easy to make–convenient friendly. When I make tuna, I am very light in my mayo (I use vegan mayo) and I add fresh garlic, lemon zest and chopped spinach, yum! Anytime I can add greens to a dish, I do it.
    When I opened the salad section, I was hoping to explore more “green” salad ideas. I have an amazing recipe that is a spinach salad with peppers, garlic, dill, artichokes and canned tuna sprinkled throughout. If you would like to see the recipe, I’d be happy to share!

    Angela Dennison

    • Jodie

      Angela, Sounds awesome! Please share you spinach salad recipe. LOVE spinach!

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