After long runs in the sunshine, or even just a delightful day outside, I find myself craving light, fresh, and bright-flavored foods. Little fish tacos with a margarita, or cucumber salad, or guacamole and super thin chips. Or, when you’re in a pinch, a quick and easy tuna salad. A can of tuna is a ubiquitous pantry member, yet it usually lies dormant on the shelf for months, until someone remembers it and either tosses it out or finally puts it to use. It’s definitely considered a back-up food, as most foods with long shelf-lives are, but it certainly warrants a bit more attention. Tuna salad can be heavy, rich, and, frankly, pretty gross if prepared poorly. Which is how I feel about it when I see it in a cafeteria. But by swapping some of the fat-laden components for more fresh ingredients, tuna salad can elevate to a truly delicious salad topper, dip, or sandwich.
There are pros and cons to tuna consumption, weighing on contrasting sides the mercury content and over-fishing against the nutritional benefits (when consumed in moderation). It can be considered a health food when eaten on a weekly to monthly basis, which, to be fair, it never is. The economical and moral impact of buying and eating tuna has more controversy, and you can follow-up with your documentary of choice. I always buy dolphin-safe, sustainable tuna, but that is admittedly pretty hard to find. Trader Joe’s and Whole Foods both have a good selection to choose from. Other choices range from albacore to white tuna to super white, packed in water or oil with or without salt. Go with whatever sounds good. I usually select albacore packed in water, lightly salted. But I love salt and buy everything with it, so take that as you will.
The best pairing, I think, to the slightly dense-tasting fish, is lemon and fresh greens. Lemon and herbs have the magic ability to freshen and lighten almost every food, and combined they almost transport you to the garden somehow. In Spring-time, of course. Herbs obviously have great variety of flavor, and alternating your choice here can give your lunch the diversity it needs, if you’re a tuna-salad-eater. But this combination I would say is pretty classic.
Fresh and Lemony Tuna Salad
1 can albacore tuna packed in water
1/4 cup non-fat Greek yogurt (I love Fage)
1 tbsp. mayonnaise with olive oil (or mayonnaise of choice)
2 tbsp. minced chives
2 green onions, diced
1 lemon, zested
Dash of cayenne
Salt & pepper to taste
Drain the tuna thoroughly, then add to a small mixing bowl. Break up the tuna with a fork. Add the yogurt and mayonnaise and stir to combine. Add the chives, green onions, lemon zest, and seasonings. Stir to mix completely. Taste and adjust seasonings as necessary.
Serve the tuna salad over a bed of mixed greens, on a pita, on a sandwich, with crackers, in a wrap, or whatever way your head can dream up.