A tuna sandwich is one of the easiest meals you can make, as well as a classic lunchtime treat. This fish is also highly nutritious. One serving of canned tuna has 11 grams of protein, which can keep you feeling energized throughout the day.

Perk Up Your Tuna Fish Recipe

Eating tuna right from the can without any add-ons isn’t that delicious, though. Instead, you’ll want to make tuna salad and put it on a sandwich, in a wrap or on top of some lettuce. To make a healthier tuna salad, add less mayonnaise or use a vegan mayonnaise instead. You can also substitute olive oil and even omit the mayo altogether.

Feel free to use other vegetables in your tuna salad recipe, such as cucumbers or red peppers, which give it an extra nutrition boost, and seek out high-quality canned tuna. For instance, look for a brand that is organic, non-GMO and wild instead of farm-raised. Instead of making a tuna sandwich with white bread, go for whole grain, 100 percent whole wheat or even sprouted bread.

Fresh Tuna Salad Recipe

Total Time: 10 minutes | Prep Time: 5 minutes | Serves: 1

Ingredients:

  • 5 ounces canned tuna, drained
  • 1 teaspoon mayonnaise
  • 1 teaspoon sweet pickle relish
  • 1 teaspoon Dijon mustard
  • ¼ cup chopped red onion
  • 1 stalk chopped celery
  • ¼ teaspoon ground black pepper

Directions:

  1. In a mixing bowl, mash the tuna with a fork.
  2. Add all of the ingredients, mixing them together until fully combined.
  3. Scoop the tuna salad onto a salad or sandwich and enjoy! 

Sides for Your Tuna Salad Recipe

After you’ve made your tuna salad recipe, add nutritious sides, like a salad or a piece of fruit. Make sure every meal has a balance of protein, fruit, vegetables and grains to keep you full and energized throughout the day. Instead of having a sugary drink with your tuna salad, drink water or seltzer to keep yourself hydrated.

Store Tuna Salad Properly

Once you’ve completed your tuna fish recipe, you can either eat it right away or store it in a container in the refrigerator to chill. Seal it tightly, and it should be good for three to five days. You will know your tuna salad has gone bad if it smells or looks off, or has developed mold.

Tuna Fish Health Considerations

Though tuna fish is delicious and high in protein, it's important to watch your mercury intake. Canned tuna is notorious for carrying mercury in small doses, which is why pregnant women should limit their consumption. Kids under 6 are not supposed to eat more than 3 ounces of white tuna per month or three ounces of light tuna more than three times per month. Kids ages 6 to 12 can eat white tuna up to twice a month and light tuna up to four times a month.

Canned light tuna is the best choice for both kids and adults, who can safely consume it once a week. Canned white or albacore tuna can be consumed up to three times per month. Mercury is harmful because it can interfere with the nervous system and brain, acting as a neurotoxin.

While shopping for tuna, look for brand recalls and always go for canned light over albacore or white tuna. Also, consult your doctor if your tuna fish consumption is high, and try eating some salmon, fresh tuna or sardines instead.

About the Author

Kylie Ora Lobell

Kylie Ora Lobell is a lifestyle, food and beverage writer for the Los Angeles Times, the Washington Post and the Jewish Journal of Los Angeles.