It takes only a few minutes to make a can of tuna fish more appetizing and nutritious
Tuna fish can be eaten right from the can as a snack or light meal. However, with a small effort the experience can be greatly enhanced. I think solid pack tuna in oil is the best. The darker tuna available some places is tastier, but the white (Albacore) tuna dominating in the U. S. is still good. Discard the oil, of course. It happens that tuna has different natural oil contents. The low-oil tuna is packed in oil, the high-oil tuna in water, so calorie-wise it is a wash. All canned tuna has about the same oil content, which is necessary for its processing (information from Consumer Reports). For each person, use one small can of a little over 3 oz., for which the recipe is written. Note that the large "economy" size cans actually cost more for the same weight, a scam.
In a small bowl, flake the fish and mix with 2 tbsp of mayonnaise. Tuna and mayonnaise should dominate the salad and not be overwhelmed by the other ingredients. Add celery, green pepper or cucumber (any one or any mixture) chopped in small bits. I prefer a good amount of this crunch, but you may not like any. Add a tablespoon of sweet pickle relish, and two chopped scallions. Add a little salt to taste.
Cut the tops off of two Roma tomatoes, cut each in half, and remove the core and seeds. Put on a bed of a lettuce leaf (Bibb lettuce is best) with ripe olives to make a ring around the periphery. Spoon the tuna salad into the center, and top with a pepperoncini or two. Of course, any other relishes that you may enjoy can be added, such as radishes.
Such a salad makes a satisfying supper, and its nutritional values are obvious--it is low fat (most is in the mayonnaise, 22g.; use a low-fat dressing if you are concerned), low carbohydrate and high protein. Calories, about 400 kcal. A crusty roll is a good accompaniment.
Composed by J. B. Calvert
Created 11 June 2002