Heart-Healthy Classic Tuna Fish Salad

Elevate your lunch game with this Heart-Healthy Classic Tuna Fish Salad, a wholesome twist on a timeless favorite. Packed with protein-rich canned tuna, low-fat Greek yogurt, and crunchy additions like celery and red onion, this light and flavorful recipe is as good for your heart as it is for your taste buds. Brightened with fresh lemon juice, Dijon mustard, and tangy capers, it delivers a burst of vibrant flavors in every bite. Perfectly seasoned with black pepper and complemented by fresh parsley, this tuna salad can be served atop a bed of crisp baby spinach or nestled between slices of whole grain bread for a satisfying sandwich. Ready in just 15 minutes, it’s a quick, versatile, and nutritious choice for a guilt-free meal.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 2

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

Directions

Step 1

Drain the canned tuna thoroughly to remove excess water, and place the tuna in a medium-sized mixing bowl.

Step 2

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.

Step 3

Incorporate the finely chopped celery and red onion into the mixture for added crunch and flavor. Stir well.

Step 4

Add freshly squeezed lemon juice to the bowl, mixing it in to provide freshness and balance the flavors.

Step 5

Stir in the chopped capers, which will add a slight tang and a touch of saltiness to the salad.

Step 6

Mix in the freshly chopped parsley for a hint of herbaceous notes that enhance the overall flavor profile.

Step 7

Season with freshly ground black pepper to taste, ensuring the mixture is spicy enough to your preference without overpowering the other flavors.

Step 8

Prepare the serving plates by laying down a bed of baby spinach or lettuce leaves for each serving.

Step 9

Divide the tuna salad mixture equally over the prepared leafy greens.

Step 10

Optionally, serve with whole grain bread slices on the side or make sandwiches by placing the salad between slices of bread.

Step 11

Enjoy your heart-healthy tuna salad immediately, or cover and refrigerate for up to 24 hours for future serving.

Nutrition Facts

Serving size	(749.7g)

Amount per serving	% Daily Value*
Calories	778.7

Total Fat 12.3g	0%
Saturated Fat 3.1g	0%
Polyunsaturated Fat 0.1g
Cholesterol 101.6mg	0%
Sodium 1880.1mg	0%
Total Carbohydrate 64.7g	0%
Dietary Fiber 11.9g	0%
Total Sugars 15.0g
Protein 101.5g	0%

Vitamin D 116.8IU	0%
Calcium 408.1mg	0%
Iron 8.1mg	0%
Potassium 1735.0mg	0%

*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.

Source of Calories

Fat: 14.3%

Protein: 52.4%

Carbs: 33.4%