Posted October 7, 2011
One of the most popular ways to eat fish?
A tasty tuna salad sandwich.
The American Heart Association recommends eating a variety of fish at least twice a week for better health and reduced cardiovascular disease. Tuna is high in protein and healthy omega-3 fatty acids.
Still, a heaping helping of mayo can undo a diet and mask the natural flavor of the fish so The Star’s Garden-Fresh Tuna Toss opts for a light dressing while tossing in plenty of veggies.
Of course, the amount of mayo isn’t the only concern as tuna lovers continue to debate issues of sustainability and mercury content.
The Monterey Bay Aquarium Seafood Watch (www.montereybayaquarium.com) recommends looking for tuna that is labeled troll- or pole-caught. Instead of using long lines or nets that can trap other sea life, the fish are reeled in one-by-one.
There also has been continuing debate over mercury in tuna. The AHA recommends eating no more than 6 ounces (or one meal) of albacore per week. If you like this recipe enough to make it more than once a week, consider replacing the tuna in this recipe with canned white chicken breast.
Shopping tip: Most cans of tuna are labeled as “white” or “light.” White tuna means albacore. Light may refer to other species, including bigeye, yellowfin, skipjack or tongol.
Cooking tips: If your toaster does not have a bagel setting, broil the inside of the sandwiches until toasted.
GARDEN-FRESH TUNA TOSS
Makes 4 servings
1/4 teaspoon salt
1 clove garlic, minced
1/4 cup fresh-squeezed lemon juice
1/4 teaspoon Dijon mustard
1/4 teaspoon coarse ground pepper
2 tablespoons extra-virgin olive oil
1 1/2 cups chopped romaine leaves
1 cup peeled, quartered and sliced cucumber (peel cucumber, halve lengthwise and halve again, then slice crosswise into 1/4-inch slices (about 1/2 large cucumber)
1/4 cup diced red or green bell pepper
1/4 cup diced red onion
1 tomato, cut into 1-inch pieces
2 (5-ounce) cans solid white albacore tuna packed in water, drained
4 whole-wheat bagel thin sandwich breads
In a small bowl combine salt, garlic, lemon juice, mustard, pepper and olive oil. Whisk until smooth; set aside.
Place romaine leaves, cucumbers, bell pepper, red onion, tomato and tuna in large bowl.
Drizzle dressing over all and toss gently.
Toast the bagel thin sandwich bread on bagel setting of toaster. Divide tuna between sandwiches.
Per (1-cup) serving: 236 calories (30 percent from fat), 8 grams total fat (1 gram saturated), 21 milligrams cholesterol, 19 grams carbohydrates, 22 grams protein, 345 milligrams sodium, 3 grams dietary fiber.
Recipe developed for The Kansas City Star by professional home economists Kathryn Moore and Roxanne Wyss.