Heart-Healthy Classic Tuna Fish Salad
Elevate your lunchtime routine with this *Heart-Healthy Classic Tuna Fish Salad*, a nutritious twist on a timeless favorite. Made with protein-packed canned tuna in water and creamy low-fat Greek yogurt, this recipe delivers all the classic flavors while skipping the heavy mayo. Finely chopped celery and red onion add a satisfying crunch, while fresh parsley, tangy Dijon mustard, and a squeeze of lemon juice brighten every bite. Chopped capers lend a briny depth of flavor balanced by a sprinkle of black pepper. Serve this vibrant tuna salad over crisp baby spinach or lettuce for a light, refreshing meal, or layer it between whole grain bread slices for a wholesome sandwich. Ready in just 15 minutes, it's the perfect quick and heart-healthy option for lunch or dinner.
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Recipe Information
Ingredients
- 10 ounces Canned tuna in water
- 0.5 cup Low-fat plain Greek yogurt
- 2 stalks Celery stalks, finely chopped
- 0.25 cup Red onion, finely chopped
- 1 tablespoon Dijon mustard
- 2 tablespoons Lemon juice, freshly squeezed
- 1 tablespoon Capers, drained and chopped
- 2 tablespoons Fresh parsley, chopped
- 0.25 teaspoon Black pepper, freshly ground
- 2 cups Baby spinach or lettuce leaves
- 4 slices Whole grain bread slices
Instructions
Drain the canned tuna thoroughly to remove excess water, and place the tuna in a medium-sized mixing bowl.
Add the low-fat plain Greek yogurt and Dijon mustard to the bowl to create a creamy base for the salad. Mix until evenly combined.
Incorporate the finely chopped celery and red onion into the mixture for added crunch and flavor. Stir well.
Add freshly squeezed lemon juice to the bowl, mixing it in to provide freshness and balance the flavors.
Stir in the chopped capers, which will add a slight tang and a touch of saltiness to the salad.
Mix in the freshly chopped parsley for a hint of herbaceous notes that enhance the overall flavor profile.
Season with freshly ground black pepper to taste, ensuring the mixture is spicy enough to your preference without overpowering the other flavors.
Prepare the serving plates by laying down a bed of baby spinach or lettuce leaves for each serving.
Divide the tuna salad mixture equally over the prepared leafy greens.
Optionally, serve with whole grain bread slices on the side or make sandwiches by placing the salad between slices of bread.
Enjoy your heart-healthy tuna salad immediately, or cover and refrigerate for up to 24 hours for future serving.
Nutrition Facts
Calories |
779 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.3 g | 16% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 102 mg | 34% | |
| Sodium | 1880 mg | 82% | |
| Total Carbohydrate | 64.7 g | 24% | |
| Dietary Fiber | 11.9 g | 42% | |
| Total Sugars | 15.0 g | ||
| Protein | 101.5 g | 203% | |
| Vitamin D | 2.9 mcg | 15% | |
| Calcium | 408 mg | 31% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 1735 mg | 37% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
