Whether you’re looking for a break from the usual lunch routine or cooking up a meal for the special people in your life, canned tuna has a place in your kitchen cabinets, and Mayo-less Tuna Salad has a place in your recipe collection. The convenience of popping open a can makes it hard to believe that this fish is an unsung nutrition hero.
Tuna is loaded with vitamin D, a nutrient that most famously plays a role in maintaining healthy bones. Our bodies can make vitamin D from the sun. However, this is limited during the winter months. As we face winter head-on, you can supplement your vitamin D through foods. One can (4 ounces) of tuna contains about five micrograms of vitamin D or about a third of the total amount of vitamin D you need in a day.
Luckily, this Mayo-less Tuna Salad can be thrown together very quickly, and it makes a great quick appetizer or tasty lunch. Serve it with fresh crusty bread or a few whole-wheat crackers. I’d imagine there are hundreds of delicious variations, like adding some chickpeas or mashed avocado.
- 4 ounces of canned tuna in water
- ⅓ cup of plain greek yogurt
- 1 tablespoon of lemon juice
- 1 tablespoon of dijon mustard
- 2 tablespoons of capers packed in water, drained
- ½ teaspoon of oregano
- ½ teaspoon of black pepper
- 1 tablespoon of chopped fresh parsley
- 1 tablespoon of diced tomato
- Mix all ingredients in a medium bowl.
- Pour the mixture into a colander with paper towels.
- Let sit for 2 to 3 minutes to drain excess water.
- Serve and enjoy!