August 10, 2020 by Carol Higgins
#BaptistHealthy Easy Eats: No-Mayo Tuna Salad
Skip the mayo but not the flavor. The secret ingredient behind this creamy tuna fish is plain Greek yogurt. Canned tuna fish is a convenient and fast lean protein to keep in stock in your kitchen. Naturally lean, tuna fish is a heart-healthy option since it is low in saturated fat and provides a good source of omega-3 fatty acids.
Current dietary guidelines advise adults to consume at least 8 ounces of seafood per week. This breaks down to two 4-ounce servings of fish. Oily (or fatty) fish, such as salmon, albacore tuna, mackerel, herring, sardines and trout, are good catches with omega-3s. However, here is a precaution for pregnant women.
Depending on your preference, either white tuna (chunk or solid) or light tuna, can be used for any recipe. White tuna (chunk or solid) is usually from larger albacore tuna, while light tuna is usually sourced from a smaller tuna fish, such as yellowfin or big-eye tuna.
No-Mayo Tuna Salad
Makes 3 servings
- Two 5-ounce cans albacore tuna fish, packed in water
- 1/3 cup low fat Greek yogurt
- Juice of ½ a lemon
- 1 celery stalk, finely minced
- 2 tablespoons scallions, finely minced
- 1 teaspoon Dijon mustard
- ¼ teaspoon garlic powder
- 1/8 teaspoon salt and 1/8 teaspoon pepper (optional)
- 1 tablespoon olive oil – if using fat-free Greek yogurt
- Combine Greek yogurt, lemon juice, celery, scallion, mustard, and garlic powder in a medium bowl and mix.
- Drain tuna and add to bowl. Mix well with fork.
- Taste – add additional seasonings if desired.
- Refrigerator for at least one hour for better taste.
- Serve with whole grain toast or crackers.
Nutritional information: (per serving): Calories 157, Fat 7 grams, Sodium 270mg, Carbohydrates 1 gram, Protein 23 grams.
About Lucette Talamas
Lucette Talamas is a registered dietitian with Community Health at Baptist Health South Florida. She holds a bachelor’s degree in food science and human nutrition from University of Florida. With additional experience as a clinical dietitian, Ms. Talamas enjoys providing practical nutrition information to promote healthy lifestyles that can help prevent and manage chronic diseases. Her expert tips and advice have been featured in print and broadcast media, including Miami Herald, CBS Miami, Telemundo and Univision. Active in professional nutrition organizations, Ms. Talamas was recently honored with the 2018 Recognized Young Dietitian of the Year Award from the Florida Academy of Nutrition and Dietetics.