Asian-Style Tuna Salad
This recipe for an Asian-style tuna salad is a nice change from the traditional mayonnaise-based version. After all, not everyone loves the creamy and somewhat gewey texture of mayo (like one of my boys)!
Canned tuna is an ingredient I keep in my pantry for quick lunches and sometimes, a quick dinner. It is a lean source of protein and a nice change from chicken! For those of us in midlife following a Mediterranean Dietary pattern, including tuna as part of our lunch can be one strategy for bumping up the fish in our diets to the recommended 2-3 times a week.
Instead of mayonnaise (which I do enjoy!), I use a mashed up, ripe avocado, which adds a creamy mouthfeel and contributes to satiety, in part, because avocados are rich in fiber!
When I buy avocados, they are usually under-ripe. I store them with my bananas (which I have 98% of the time) to help them ripen. Then, when the avocados are soft, I move them to my fridge, which helps to extend their shelf life. If you don’t have avocados, you could use a prepared guacamole instead. I haven’t tried frozen avocados in this recipe.
The soy sauce (I encourage a low sodium version, or even lower-in-sodium coconut aminos) and the sesame oil both contribute Asian-style flavour notes. I store the sesame oil in my fridge. You don’t need much sesame oil to experiences its powerful flavour punch!
Recipe for Asian-style Tuna Salad
- 1 can (5 ounces) chunk light tuna, drained
- 1 avocado (ripe)
- 1 tsp low sodium soy sauce
- 1 tsp sesame oil
- Optional add ins: grated ginger, sesame seeds
- In a medium-sized bowl, mix and mash together tuna with avocado.
- Add in a few dashes of low sodium soy sauce and sesame oil. Add in optional ingredients like grated ginger and/or sesame seeds.
- Serve in a sandwich, a wrap or lettuce leaves.
You can enjoy this Asian-style Tuna Salad in many ways:
- In a sandwich or wrap with a sliced up, crunchy apple.
- Mix with Romaine lettuce and serve in a pita pocket with some pickled asparagus.
- With crackers and celery sticks
- In a bowl with a fork!
- With cooked rice and edamame and pickled carrots.
How do you enjoy tuna?
Tagged in: Calgary Dietitian, Calgary Nutritionist, Mediterranean diet, healthy eating, meal planning
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