Tuna fish recipes have come a long way from the traditional preparation of being served on white bread with heavy mayo or in a salad deviously disguised with celery to undercut its texture. Making tuna fish tasty without overdoing the mayonnaise is challenging at best, but new innovations on this age-old standby are quickly gaining in popularity.
Tuna is considered a high-powered food. It provides a healthy dose of Omega 3 fatty acids. This is a type of essential fat, or good fat, that your body requires but cannot make for itself. The intake of omega-3 fatty acids has proven benefits for heart health. Fish oil lowers the levels of triglycerides (fats in the blood) thereby lowering the risk of death due to heart attack and stroke. Some studies suggest omega-3 fatty acids protect against Alzheimer’s disease and other dementias, though more conclusive studies are still needed.
Now that you know what tunafish has to offer, why not try a new twist on an old favorite. What’s great about this Lemony Chickpea and Tuna Salad recipe is it turns up the taste while turning off the mayonnaise.
This recipe, inspired by Rachel Ray, was borrowed from the food blog Eat Yourself Skinny.
Serves: 12 servings
2 (15.5 oz) cans chickpeas, rinsed and roughly chopped
2 to 3 roma tomatoes, chopped
½ red onion, finely chopped
1 bunch flat leaf parsley, finely chopped
½ bunch mint, finely chopped
½ tsp. lemon zest
3 Tbsp lemon juice
1 Tbsp olive oil
1 clove garlic, minced
Salt and pepper, to taste
2 (5 oz) cans chunk-light tuna in water, drained
In a large bowl combine all ingredients, folding the tuna in last.
Serve with pita bread, crackers or enjoy it all on its own!
Serving Size: ½ cup • Calories: 123 • Fat: 2.5 g • Carbs: 17.1 g • Fiber: 4.8 g • Protein: 8.3 g