Lemony Dill Tuna Salad
- Suitable for diets:
- High-Fiber
- High-Protein
- Low-Carb
Why Diabetes Friendly?
High Protein Content:
Tuna is a rich source of protein, which can help in managing blood sugar levels. Protein helps stabilize blood sugar by slowing down the digestion and absorption of carbohydrates.
Low in Carbohydrates:
Tuna itself is low in carbohydrates, making it a suitable option for those who need to manage their carbohydrate intake, a crucial factor in diabetes management.
Healthy Fats:
Tuna provides heart-healthy omega-3 fatty acids, which have been associated with various health benefits, including improved insulin sensitivity. Opting for tuna packed in olive oil adds extra healthy fats.
Low-Glycemic Ingredients:
Tuna salad typically includes low-glycemic ingredients, such as vegetables and herbs, which have a minimal impact on blood glucose levels.
Ingredients
- tuna (flaked, light, drained) 250 grams
- dill (fresh, finely chopped) ¼ cup
- mayo 1 tbsp
- olive oil ½ tbsp
- lemon (juiced) 1
- red wine vinegar 2 tsp
- arugula 4 cups
- radicchio (shredded) ½ cup
- red onion (sliced) ¼ cup
- olives (green, pitted and sliced) 2 tbsp
- avocado (sliced) ½
Cooking Tips
Choose High-Quality Tuna:
Choose light tuna or skipjack tuna as a lower mercury option.
Balance Creaminess:
You can use a combination of Greek yogurt and mayo for a lighter option.
Enhance Flavour with Herbs:
Fresh herbs such as parsley, dill, or cilantro can add a burst of flavor to your tuna salad. Experiment with different combinations to suit your taste.
Experiment with Mustard:
Dijon or whole-grain mustard can add a tangy kick to your tuna salad. Start with a small amount and adjust to your preference..
Season Well:
You may also consider garlic powder, onion powder, or other seasonings.
Chill Before Serving:
Allow the tuna salad to chill in the refrigerator for at least 30 minutes before serving. This helps meld the flavors and enhances the overall taste.
Instructions
- In a medium bowl, combine together the tuna, dill, mayo, olive oil, lemon juice, and red wine vinegar. Mix until well combined.250 grams tuna, ¼ cup dill, 1 tbsp mayo, ½ tbsp olive oil, 1 lemon, 2 tsp red wine vinegar
- To a separate bowl, add the arugula, radicchio, red onion, green olives, and avocado. Toss to combine everything together.4 cups arugula, ½ cup radicchio, ¼ cup red onion, 2 tbsp olives, ½ avocado
- To the same bowl, add the tuna mixture and gently mix everything together until tuna is well incorporated with the rest of the veggies.
- Divide the salad into individual serving plates or bowls. Season with a crack of black pepper, serve and enjoy!
FAQ
How long can I store tuna salad in the refrigerator?
Tuna salad can typically be stored in an airtight container in the refrigerator for 2-3 days. Ensure proper refrigeration to prevent spoilage.
Can I make it ahead of time?
Yes, tuna salad is great for meal prep. Prepare the salad, refrigerate, and it will be ready to use for sandwiches, wraps, or salads throughout the week.
What are some healthy substitutions for mayonnaise?
Greek yogurt, mashed avocado, or a combination of olive oil and lemon juice can be used as healthier alternatives to traditional mayonnaise.
How can I add more vegetables to the salad?
Experiment with ingredients like diced cucumbers, cherry tomatoes, or grated carrots for added crunch and nutrition.
Can I make it more flavourful without adding more mayonnaise?
Increase the flavour with herbs, spices, and condiments like mustard or hot sauce. These additions can enhance taste without relying solely on mayonnaise.
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