Description
Tuna salad, or tuna fish, is a simple throw together meal that can use pretty much anything in your fridge. Binded with Greek yogurt instead of mayo, this "salad" is much better for you, and is a great lunch. The recipe makes 2 servings as bowls, or 4 if made as a sandwich. For an avocado based tuna salad instead, check out my Avocado Tuna Salad
Time
Prep Time:
20 minutes
Total Time:
20 minutes
Cost
Total Cost:
Cost per Serving:
$2.17
Ingredients
Serving(s)
- 2x5oz cans, drained Tuna, in water
- 1 medium Onion
- 1 medium Apple, gala
- 1 medium Pickles
- 1 tbsp Capers
- 4 tsp Minced garlic
- 1/4 cup Plain nonfat greek yogurt
- 1 tbsp Dijon mustard
- 1 tbsp Lemon juice
- 1/4 cup Walnuts
- 1 tsp Garlic powder
- 1/2 tsp Black pepper, ground
Instructions
Cook Mode Off: Prevents screen dimming
- Drain the fish and add to a large bowl. Mash with a fork. For the fish, I use 2 5oz cans of solid white albacore tuna in water
- Chop up all the vegetables and add to the bowl along with all the spices and everything else. Mix and serve
Notes
- Makes 2 bowls or 4 sandwiches
Nutrition Facts
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Total Fat: 11.0g (14 %)
Saturated Fat: 1.2g (6 %)
Polyunsaturated Fat: 7.2g
Monounsaturated Fat: 1.6g
Cholesterol: 42mg (14 %)
Sodium: 758mg (33 %)
Total Carbohydrate: 22.6g (8 %)
Fiber: 4.4g (16 %)
Net Carbs: 18.2g
Total Sugar: 11.2g
Protein: 29.8g (60 %)
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Vitamin B12: 3.1mcg (129 %)
Vitamin D: 1.36mcg (7 %)
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Calcium: 105mg (8 %)
Iron: 3.03mg (17 %)
Magnesium: 70mg (17 %)
Potassium: 540mg (11 %)
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