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Nutrition Highlights (per serving)
Tuna salad is a fan favorite easy snack (or lunch) option, but not everyone loves the classic mayonnaise-laden version. This variation with creamy avocado and chopped fresh cilantro is not only rich and flavorful but also provides you with heart-healthy monounsaturated fat.
The American Heart Association suggests that we replace foods with saturated fats with foods that contain more monounsaturated fats to lower our risk for heart disease and stroke.1 Studies have even associated avocado consumption with better diet quality,2 and may also be able to support cardiovascular health, weight management, and healthy aging.3
Ingredients
Preparation
In a small bowl, combine the tuna, avocado, lemon juice, red onion, chopped cilantro, and red pepper flakes. Mix with a fork until roughly combined.
Serve tuna salad atop brown rice cakes. Sprinkle with fresh cilantro.
Variations and Substitutions
Finding the perfect avocado can be tricky, especially when you need it ripe right away. A great substitute for fresh avocado is pre-made guacamole that you can purchase at any grocery store. Not only is it convenient, but by substituting prepared guacamole for the avocado, you won’t be as tied to a meal plan if you don’t want to make the tuna salad right when your avocado is perfectly ripe.
When purchasing pre-made guacamole, look for one that is made with whole ingredients: avocado, lemon or lime juice, salt, and sometimes onion and peppers.
Canned salmon would work equally well in this recipe and salmon is also an excellent source of brain-boosting omega-3 fatty acids. As with tuna, choose varieties canned in water and either low sodium or without added salt if you are watching your sodium intake. Keep in mind that sodium amounts will vary significantly based on the type that you choose. You can even use sardines, which are a more sustainable, omega-3 rich fish.
Lastly, While brown rice cakes are a light base for this tuna salad, feel free to serve it atop whole-grain crackers or toast, or even as a nutritious dip with crackers or raw vegetables.
Cooking and Serving Tips
If you serve this for a party appetizer or simply want to add more veggies to your day, serve the tuna salad in “cucumber cups,” for a fun finger food. Peel one cucumber lengthwise but only peel off half the skin in alternating stripes. Imagine you’re looking down at the cucumber from one end—you’ll begin by peeling the length of the cucumber at 12 o’clock, skip one o’clock, peel another strip at two o’clock, skip three o’clock, and continue all the way around. Leaving some skin on not only helps your cucumber cup hold up well, but the remaining skin provides a better grip when picking it up to eat.
Due to oxidation, avocados are infamous for browning quickly after being cut. Since you’re only using 1/4 of an avocado use a water bath to keep the remaining fruit fresh. Place avocado half cut side down in a shallow dish with water just to the edge of the skin and store in the refrigerator for up to 24 hours.
Garnish your tuna crisps with hot sauce for added color and heat.
