Tuna Salad
A classic lunchtime staple, this low-carb version of tuna salad sits atop sliced tomatoes and crisp bibb lettuce.
The Dietary Guidelines for Americans encourage adults to consume eight or more ounces of seafood each week as part of a healthy eating pattern. And while women who might become or are pregnant, breastfeeding moms, and children ages one to 11 are encouraged to enjoy seafood, the recommendations are a bit more specific.
Women who are pregnant or breastfeeding should consume eight to 12 ounces of a variety of seafood each week from choices lower in mercury. Mercury, in the form of methylmercury, is found in seafood in varying amounts. Excessive exposure to this toxin can be harmful to an unborn baby or young child’s developing nervous system.
Many of the most commonly eaten types of seafood are low in mercury. These include cod, catfish, flounder, haddock, pollack, salmon, shrimp, scallops, tilapia, and canned light tuna as used in today’s recipe. Canned light tuna has less mercury than albacore (white) tuna.
Seafood choices highest in mercury should be avoided and include king mackerel, marlin, orange roughy, shark, swordfish, tilefish (Gulf of Mexico), and bigeye tuna.
For more detailed information, the U.S. Food and Drug Administration (FDA) and U.S. Environmental Protection Agency (EPA) developed a great resource regarding safe fish consumption for moms and kids. Here’s the link: Advice About Eating Fish
To your health,
Darlene
TUNA SALAD
Yield: 4 servings
Serving Size: 1/2 cup tuna salad
Prep: 10 minutes
Ready: 15 minutes
INGREDIENTS
2 cans (5 ounces each) chunk light tuna in water
3 tablespoons mayonnaise
3 tablespoons reduced-fat sour cream
1/3 cup finely diced celery
1/4 cup finely diced onion
2 teaspoons fresh-squeezed lemon juice
1 teaspoon Dijon mustard
1 teaspoon minced fresh dill
1/8 teaspoon garlic powder
8 small bibb lettuce leaves
8 tomato slices
DIRECTIONS
In a bowl, combine tuna, mayonnaise, sour cream, celery, onion, lemon juice, mustard, dill, and garlic powder. Stir to combine.
To serve, place 2 lettuce leaves on a plate, top with 2 tomato slices, and 1/2 cup tuna salad.
Nutrition Information per Serving
139 Calories, 9 g Total fat, 2 g Saturated fat, 0 g Trans fat, 37 mg Cholesterol, 273 mg Sodium, 3 g Total carbohydrate, 1 g Dietary fiber, 2 g Total sugars, 0 g Added sugars, 12 g Protein, 1 mcg (6%) Vitamin D, 50 mg (4%) Calcium, 0 mg (0%) Iron, 191 mg (4%) Potassium
© 2022 RECIPES MADE HEALTHY BY DARLENE ZIMMERMAN, MS, RD LLC
