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Tuna Salad with
a Springtime Twist
by Dana Jacobi,
for The American Institute for Cancer Research |
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If your ideal tuna salad calls
for mashing the fish with enough mayonnaise to taste like tuna
but spread like mayo, then skip this recipe. But if you are a
tuna-lover and are seeking a salad with spring flair, one that
includes crunch, color and a flavorful surprise, then this recipe
is for you. |
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To welcome spring, I mix albacore
tuna with green pepper for crunch, dill and green onions because
they taste and look like spring, and chopped apple. The surprise
is how apple plus lemon juice make this salad moist and how the
flavor of the apple complements that of the tuna.
I use water-packed albacore
tuna for three reasons. First, albacore contains the most omega-3s
of any canned tuna: a four-ounce portion provides a useful 1
gram. Second, oil and water do not mix and omega-3 fatty acids
are oily. So they mostly stay in the fish when it is water-packed.
In oil-packed tuna, omega-3 fatty acids blend more easily into
the oil that you drain away. Third, water-packed tuna is lower
in calories, which allows you to use a touch of oil when tossing
the salad.
Finally, the Food and Drug Administration
(FDA) has advised, in their recommendations to limit exposure
to mercury in fish, that young women and children can include
up to 6 ounces of albacore tuna weekly. |
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Spring Tuna Salad - Makes 2 servings.
1 (6 oz.) can water-packed albacore
tuna
3/4 cup finely chopped Honeycrisp, Gala or Fuji apple
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped scallions, green and white parts
2 Tbsp. fresh lemon juice
Salt to taste
Ground black pepper
1 Tbsp. canola oil
1/3 cup chopped fresh dill
2 tsp. grated lemon zest
4 butter or Boston lettuce leaves
4 slices European cucumber
2 lightly packed cups watercress sprigs
In mixing bowl, finely flake
tuna with fork. Mix in apple, green pepper and scallions. Add
lemon juice, salt and pepper to taste, and toss to combine. Mix
in canola oil. The salad may be covered and refrigerated for
up to 4 hours.
When ready to serve, mix in
the dill and lemon zest. Line 2 salad plates each with 2 lettuce
leaves and add 2 cucumber slices. Mound one-half of the tuna
salad on each plate. Surround with the watercress
sprigs, and serve.
Per serving: 220 calories, 10
g total fat (1 g saturated fat), 12 g carbohydrate, 22 g protein,
3 g dietary fiber, 55 mg sodium |
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Author: |
 The American Institute for Cancer Research
(AICR) is the cancer charity that fosters research on the relationship
of nutrition, physical activity and weight management to cancer
risk, interprets the scientific literature and educates the public
about the results. It has contributed more than $96 million for
innovative research conducted at universities, hospitals and
research centers across the country. AICR has published two landmark
reports that interpret the accumulated research in the field,
and is committed to a process of continuous review. AICR also
provides a wide range of educational programs to help millions
of Americans learn to make dietary changes for lower cancer risk.
Its award-winning New American Plate program is presented in
brochures, seminars and on its website, www.aicr.org. AICR is part of the global
network of charities that are dedicated to the prevention of
cancer. The WCRF global network is led and unified by WCRF International,
a membership association which operates as the umbrella organization
for the network .The other charities in the WCRF network are
World Cancer Research Fund in the UK (www.wcrf-uk.org); Wereld
Kanker Onderzoek Fonds in the Netherlands (www.wcrf-nl.org);
World Cancer Research Fund Hong Kong (www.wcrf-hk.org); and Fonds
Mondial de Recherche contre le Cancer in France (www.fmrc.fr). |
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Article Source: Aicr.org |
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Article Posted: April 13, 2010 |
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