Description
This healthy tuna salad, or tuna fish, uses a base of avocado instead of mayonnaise. That means it's significantly lower in fat and calories, and the quality of fat is much higher. Avocados are high in heart healthy mono unsaturated fats, as opposed to mayo, which is nothing but empty calorie inflammatory seed oils. With tuna canned in water, this high protein dish can be used as a sandwich filling, salad topper, or even a dip for raw vegetables. For a Greek yogurt based tuna salad, check out my No-Mayo Tuna Salad.
Time
Prep Time:
10 minutes
Total Time:
10 minutes
Cost
Total Cost:
Cost per Serving:
$1.72
Ingredients
Serving(s)
- 1 medium Onion
- 1 small Avocado
- 2x5oz cans, drained Tuna, in water
- 2 tbsp Dijon mustard
- 2 tbsp Minced garlic
- 1 tbsp Lime juice
- 1 tbsp Extra virgin olive oil
- 1 tsp Black pepper, ground
Instructions
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- Cut your onion into a fine dice, and add to a medium bowl. Add the avocado to the bowl, and mash with the back of a fork. Drain your tuna, and add to the bowl with the rest of the ingredients. Mix until fully combined
Nutrition Facts
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Total Fat: 16.9g (22%
22 % of Daily Value (78 g)
)
Saturated Fat: 2.4g (12%
12 % of Daily Value (20 g)
)
Polyunsaturated Fat: 2.2g
Monounsaturated Fat: 10.9g
Cholesterol: 38mg (13%
13 % of Daily Value (300 mg)
)
Sodium: 432mg (19%
19 % of Daily Value (2300 mg)
)
Total Carbohydrate: 15.0g (5%
5 % of Daily Value (275 g)
)
Fiber: 5.6g (20%
20 % of Daily Value (28 g)
)
Net Carbs: 9.4g
Total Sugar: 2.9g
Protein: 23.4g (47%
47 % of Daily Value (50 g)
)
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Vitamin B12: 2.67mcg (111%
111 % of Daily Value (2.4 mcg)
)
Vitamin D: 1.26mcg (6%
6 % of Daily Value (20 mcg)
)
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Calcium: 71mg (5%
5 % of Daily Value (1300 mg)
)
Iron: 2.68mg (15%
15 % of Daily Value (18 mg)
)
Magnesium: 57mg (13%
13 % of Daily Value (420 mg)
)
Potassium: 609mg (13%
13 % of Daily Value (4700 mg)
)
:
:
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:
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37.5
:
5.4
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:
8.9
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