Sesame Tuna Salad

Who says tuna salad is boring? Not me! If you're on a budget and craving fish with all of its wonderful nutrients, canned fish, especially salmon, actually packs a strong nutritional punch! In fact, some studies have found that canned pink and red salmon contain higher amounts of two omega-3 fatty acids as compared to fresh fish. Those tiny bones also soften in the canning process so they become edible-- increasing your calcium intake. Also, canned fish is often times wild caught, even better! My little secret is replacing mayonnaise with Greek yogurt.  

Fresh dill is also essential for this dish. The flavor of fresh dill is like that of night and day! Dill is also nutritiously dense, acting as a powerful carminative, a food that helps dispel gas and flatulence and can thereby aid in digestion and reduce post-prandial (the period after eating) abdominal discomfort. 

Ingredients

  • 1, 5 oz. can solid white tuna, packed in oil or water, drained (the better quality fish, the better it tastes!)
  • 1/4 cup plain, greek yogurt (I love FAGE)
  • Juice from 1 lemon 
  • 2 celery stalks, diced 
  • 5 cherry tomatoes, halved
  • 3 radises, sliced
  • 1 carrot, 4-5 shavings (I leave the skin on for added nutrition) 
  • 1 tbsp. red onion, diced (green onion is also great)
  • 1-2 tbsp. fresh dill, finely chopped
  • 1 tbsp. black sesame seeds 
  • Salt & pepper to taste 

How To 

Take drained tuna can and scrape tuna into a medium-sized bowl.  Squeeze in lemon juice and add greek yogurt. Mix well with a fork, breaking up the tuna. Add celery, tomatoes, radishes, onion, dill, sesame seeds, and salt and pepper.  Top with peeled carrot shavings and enjoy on a bed of lettuce or simply by itself. 

Health Perks

Vitamin A, B12, Niacin 

Protein

Iron, calcium, selenium, manganese 

Detoxifying

Antiviral 

Heart Healthy

Carminative: aids in digestion 

Improves blood circulation & metabolism

Easy and quick

Anti-inflammatory 

Increased vegetable intake  

Antioxidants 

Omega-3 fatty acids

Kid Friendly

 

LunchKatrina Kreimer