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
------------------------------------------
Total Fat: 11.0g (14%
14 % of Daily Value (78 g)
)
Saturated Fat: 1.2g (6%
6 % of Daily Value (20 g)
)
Polyunsaturated Fat: 7.2g
Monounsaturated Fat: 1.6g
Cholesterol: 42mg (14%
14 % of Daily Value (300 mg)
)
Sodium: 758mg (33%
33 % of Daily Value (2300 mg)
)
Total Carbohydrate: 22.6g (8%
8 % of Daily Value (275 g)
)
Fiber: 4.4g (16%
16 % of Daily Value (28 g)
)
Net Carbs: 18.2g
Total Sugar: 11.2g
Protein: 29.8g (60%
60 % of Daily Value (50 g)
)
------------------------------------------
------------------------------------------
Vitamin B12: 3.1mcg (129%
129 % of Daily Value (2.4 mcg)
)
Vitamin D: 1.36mcg (7%
7 % of Daily Value (20 mcg)
)
------------------------------------------
Calcium: 105mg (8%
8 % of Daily Value (1300 mg)
)
Iron: 3.03mg (17%
17 % of Daily Value (18 mg)
)
Magnesium: 70mg (17%
17 % of Daily Value (420 mg)
)
Potassium: 540mg (11%
11 % of Daily Value (4700 mg)
)
:
:
------------------------------------------
:
------------------------------------------
32.5
:
7.0
------------------------------------------
:
8.1
------------------------------------------
This post may contain affiliate links