Healthy Tuna & Toasted Walnut Salad
Full of protein and healthy fats. Try in a sandwich with whole grain bread, green leaf lettuce and sliced tomato.
Full of protein and healthy fats. Try in a sandwich with whole grain bread, green leaf lettuce and sliced tomato.
- 1 can light tuna fish, packed in water w/ sea salt (i use wild planet wild albacore tuna)
- 1 tablespoon vegan mayo, or to taste
- 1 squeeze fresh lemon juice
- 1 teaspoon red onion chopped fine
- 1 teaspoon fresh chives chopped fine
- 1 pinch dried parsley
- to taste, black pepper
- 2 tablespoons walnuts* toasted, chopped and cooled
- Carbohydrate 0.354833332350247 g
- Cholesterol 0 mg
- Fat 0.0106333333089422 g
- Fiber 0.0816666680425319 g
- Protein 0.0693666664949365 g
- Saturated Fat 0.00285999999301402 g
- Serving Size 1 1 Serving (4g)
- Sodium 0.163333332889243 mg
- Sugar 0.273166664307715 g
- Trans Fat 0.00315333332614673 g
- Calories 2 calories
Step-by-step
- Drain tuna, and fork into a bowl.
- Mix in mayo and lemon juice to combine.
- Stir in red onion, chives, parsley, black pepper and walnuts. Taste and adjust ingredient amounts to your liking.
Substituting heavy cream-based dressings for mayonnaise alters the emulsion entirely, breaking down the structured protein bonds of the fish into a watery paste. Canned tuna salads evolved from mid-twentieth-century convenience cooking, building on older British traditions of serving preserved fish with acidic dressings and soft breads. Achieving the right texture requires draining the canned albacore thoroughly in a fine-mesh strainer for five full minutes before mixing. Pressing the tuna flakes gently with the back of a fork removes excess moisture that would otherwise dilute the binder. Incorporating raw, un-toasted nuts introduces a soft, mealy bite instead of the necessary crispness provided by toasting walnuts in a dry skillet at 350 degrees Fahrenheit for eight minutes until fragrant. Chopping red onions finely to a brunoise cut ensures the sharp sulfur compounds distribute evenly without overwhelming the delicate flavor of the fish. Fresh lemon juice provides citric acid to brighten the natural oils, while dried parsley requires a brief rest in the mixture to rehydrate properly. Storing leftovers safely demands an airtight glass container kept at or below 40 degrees Fahrenheit, consumed within forty-eight hours to maintain optimal safety and taste.
