I love tuna fish salad but dislike all the fattening mayo. By using Greek yogurt, I lighten it up plus add probiotics, the good bacteria, to your diet for healthy digestion. I do mix in a little light mayonnaise but you can omit it and use whole milk Greek Yogurt. By far, my favorite brand of Greek yogurt is by Wallaby. It’s rich, creamy and not very tart. If you can’t find this brand, make sure the container states made with “live cultures” so you know the probiotics are actually alive. With regards to the albacore tuna and mayonnaise, I prefer the ones by Kirkland (Costco) and Best Foods, respectively.
The bottom line is that Americans need to eat more fish, especially the fatty ones, like salmon and mackerel. They contain omega-3 fatty acids, healthy fats, which contribute to brain, eye and heart hearth. Your brain is 60% fat and your eyes are directly connected to your brain so omega-3s can reduce your risk for Alzheimer’s disease and macular degeneration. Omega-3s can also reduce your risk for cardiovascular disease since they are anti-inflammatory and help thin the blood, like taking an aspirin.
Are you worried about heavy metal contamination in fish? The rewards definitely outweigh the risks. For adults, it’s safe to eat 12 ounces of fish per week. For children up to 12 years old, they can safely eat one ounce of fish times their age. So, a three year old can eat three ounces and an eight year old can eat eight ounces per week. But, adults and kids should stay clear of shark and swordfish since they live too long and contain higher amounts of heavy metals.
I hope you try this very simple, flavorful and healthy tuna fish salad. You can enjoy it as a dip or make a tuna melt with smoked Gouda. Yum!
2 cans albacore tuna in water, lightly drained
1 large green onion, sliced
6 Tbsp Greek plain yogurt
3 Tbsp low-fat mayonnaise
4 Tbsp sweet pickle relish
1 tsp dried dill
1/2 small lemon, juiced
1/8 tsp cracked black pepper
In a small mixing bowl, whisk together the dressing.
In a medium sized mixing bowl, flake the tuna fish and add the green onions. Add the dressing and mix until combined.
Note: For added flavor and crunch, use diced yellow or red onion and/or chopped celery.
Nutritional information*: 135 Calories, Total Fat 3.8 g, Saturated Fat 0.7 g, Cholesterol 29.7 mg, Sodium 346.2 mg, Potassium 20.5 mg, Total Carbohydrates 6.5 g, Fiber 0.2 g, Protein 18.5 g.
Note: To decrease total fat and calories, use nonfat yogurt
*SparkPeople® recipe calculator
©Mindful Eating, Michelle Sugiyama, 2014