Healthy tuna salad recipe {without mayo!}

On warm and sunny days, nothing beats the taste of a light salad. If you aren’t particularly fond of creamy salads, you will find this healthy tuna salad recipe without mayo, delightful. 

Is canned tuna fish good for you?

Lots of people eat tuna when they are following a weight loss eating plan because tuna is one of the healthiest fish you can eat. It’s low in calories but highly nutritious – 100g of canned tuna in water has about 115 calories and 25g of protein.

Canned tuna fish is good for you- there have been myths about mercury found in tuna, but it has been proven that tuna contains very low levels that would harm your health unless you are eating more than 13 ounces of tuna a week.   For a typical adult, the recommended serving size for tuna is about 4 ounces a week (not more than 3 cans a week).

The healthiest canned tuna to eat

With so many options of canned tuna available on the shelf, it becomes harder to decide which canned tuna is best for you. Solid variety means that the tuna was packed from the sea into the can and comes in big, solid pieces, while chunk is cut into smaller pieces but not shredded.

If eating healthy is what you are going for, then the healthiest canned tuna to eat is one that is packed in water and not oil. Tuna packed in water has fewer calories and maintains the Omega-3 fatty acids much better. However, if you want something with a higher fat content, full flavour and firm texture, you should grab tuna packed in oil.

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What is the best canned tuna?

When I am asked what the best canned tuna is, I think it has to be white albacore tuna. As far as I know, it is the only tuna classified under white meat.

If we have to go brand by brand, I go for the ones canned tuna that is BPA free and with the least levels of mercury. These are my top buys, please note that one of them is in olive oil and not water:

1. StarKist white albacore tuna pouch in water

2. Wild Planet wild albacore tuna, no salt added

3. Genova Premium Yellowfin Tuna in Olive Oil

Ingredient notes for a healthy tuna salad recipe

Tuna – I used solid canned tuna in water because it is the best tuna for salads.

Dressing- A great dressing that you can use in place of mayo in a tuna salad is balsamic vinegar. I usually drizzle it on most of my salads because it has plenty of health benefits including weight loss. If you are not keen on balsamic vinegar, you can swap it with any vinaigrette dressing.

The secret ingredient – Fresh dill really brings out the flavour in this healthy tuna salad recipe.

Tips for success and variations

To make the tuna taste even better, drizzle it with lemon or garlic salt after draining.

Soak the diced red onion in red wine vinegar for a few minutes if you would like a punchier taste.

How to make healthy tuna salad recipe

Ingredients

• 3 cans (5 -oz) white albacore tuna in water
• 1/3 cup feta cheese
• 1 cup baby spinach
• 4 grape tomatoes (halved)
• 2 tablespoons red onion (sliced thin)
• 1/3 cup red bell peppers (sliced)
• 1/3 cup green bell peppers (sliced)
• 1/3 cup yellow bell peppers (sliced)
• 4 tablespoons balsamic vinegar
• 2 tablespoons fresh dill (chopped)
• 12 black olives
• Salt and pepper to taste
• 2 tablespoons lemon juice (optional)

Method

Gently drain water from the tuna cans and place in a large bowl.

In another bowl toss onions, peppers, feta, olives and tomatoes and toss with tongs.

Add balsamic vinegar, lemon juice and salt and pepper and mix well.

Serve with baby spinach and garnish with dill.

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