The good news is you may already have all the ingredients on hand! But if not, you can grab them at pretty much any grocery store. Canned vegetables. You can use a can of mixed vegetables (carrots, potatoes, corn, peas), or you can also boil some frozen vegetables. Cream. Mexican crema is what I used, but you can substitute it with sour cream or even greek yogurt as a healthier option.

Fresh vegetables: Red bell pepper adds crunch, red onion for zest, cilantro for flavor, jalapeno for spice and lime for lime juice. This super easy Mexican tuna salad or ensalada de atun is a light and delicious meal the whole family will enjoy. Light - Have a job that involves long periods of sitting (office-based / driving) or are home-based and sitting for much of the day. Typical jobs: office worker, sales rep, bus/taxi/lorry driver. Drain and flake tuna: Drain in a colander and then give a squeeze with your hands. Less water in a tuna salad is always better. Store salad leftovers in an airtight container or a salad bowl covered with plastic wrap for up to 5 days. Good thing is because there is no lettuce to go soggy or avocado to turn brown, you can refrigerate this salad for days and it will always taste fresh.Cook the greens. Just until tender. Plunge in cold water to stop cooking and keep the colour bright green. It’s highly customizable. Is one of those recipes that are perfect to “clean your fridge”, you can add other vegetables, use water-canned tuna, add other ingredients, etc.

As you can see there are many different ways you can spice up canned tuna. Mexican tuna salad ingredients Yogurt: Regular yogurt or Greek yogurt will work in this tuna corn salad. I recommend at least 2% fat content. Combine and chill: Pour dressing over the salad and gently but thoroughly stir the salad. If you have time, let it chill for 30 minutes in refrigerator as that’s when creamy salads taste even better. Canned tuna is an awesome protein to work with because it’s budget friendly, healthy, and absolutely delicious. You can make fancier dishes like my Mediterranean tuna salad or something super simple like my spicy habanero tuna salad in lettuce wraps. As summer gets into a groove many of us feel the seasonal shift toward refreshing, fruity, fancy fizzy drinks of a Saturday evening. Typically this has us reaching for cider, wine or prosecco. Make one wrong move with our choices however, and our syns for the week are thrown off -- undoing all of the good work for the week. To put this into perspective, here are a couple of summer faves and their syn values:For the perfect tuna salad without mayonnaise, I make a zesty Dijon dressing with bold Mediterranean flavors. Here is what you need to make the dressing: Cook the potatoes. Wash but don’t peel tender small salad potatoes. Cut them in half horizontally so you have two flat shell-like halves. Boil in salted water until tender. Drain and then add a couple teaspoons of vinegar and slosh the potatoes around in the pan until evenly coated, then add a tablespoon of olive oil and a good grinding of pepper – continue moving the pan to evenly coat, put to one side with the lid ajar on the pan. Lime juice and lime zest - Adds acidity to brighten the dressing, and also to tame the “fishiness” of the tuna. You can use lemon juice and zest instead if you like. Mexican tuna salad is a versatile recipe. You can pretty much use what you have available in your kitchen. For example, some cooks like to add a can of mixed veggies instead of corn. Some cooks like to add sour cream for it’s tang while others prefer to use Mexican crema. Lettuce, for serving. I always like something crunchy with my tuna salad, plus lettuce boats are the perfect vessel for serving!

Tuna wraps! For a low-carb option, you can ditch the bread and simply serve the chunky tuna salad in lettuce wraps (something a bit similar to my shrimp lettuce wraps). Drain the fish. Don’t be tempted to use the oil. It is a very strange phenomenon: although the fish is kept perfectly well and is very tasty – the oil it is kept in is almost wretchingly fishy and metallic. Put it in your recycling pot – not your food. WDC likes to cook with seasonal produce. So a salad Niçoise presents a problem. Normally, salad Niçoise is made with beans. This means I can only eat a Niçoise when beans are in season. Although the English season is long enough to eat plenty of salad Niçoise – it does not start until quite late in the summer. So what do I do if I want my Niçoise earlier? Mayo: I like to combine both mayonnaise and yogurt for a more healthy dressing. You can omit and use all yogurt.

In a sandwich. My favorite way of eating this dish, but you might want to make it and eat it straight away, as the bread can get soggy if you prepare the sandwich ahead. Moderate - On your feet for much of the day, either standing or occasional slow paced walking. Typical jobs: shop assistant, teacher, chef/cook, bar worker, engineer. Mercury levels in tuna can be a health concern, which is why my family eats it no more than once every two weeks. (Talk to your healthcare provider if you have concerns about eating canned tuna.) Ingredients you need for the best tuna salad recipe Please don’t forget to leave it a rating below and let me know what you thought of it in the comments section. I can make a big batch of this Mexican tuna salad in about 10 minutes flat, and then I’ve got lunch for a few days, ready whenever I need it!

This salad is a classic combination of a few key ingredients – it must include either tuna or anchovies, eggs and green beans (see my recipe tale above…). But I always treat it as an improvisation based on what’s in the fridge and store cupboard. If I have eggs and tuna then I have the basis of a Niçoise… The clincher here is that at the time of writing, they are on sale in Tesco Ireland for a mere €5 for a bottle - normally €6.99. A little birdie told me that there are also two more offerings to be released soon in Tesco Ireland - B Fruitiful Strawberry and B Fruitiful Passionfruit - which will be only 55 calories (only 2.5 syns per glass) Tuna can be a wonderful, low-cost protein option. It is also nutrient-rich, containing essential vitamins, minerals, and omega-3 fatty acids. Heavy - Active for much of the day, walking non-stop and carrying objects. Typical jobs: hospital/ward nurse, waitressing in a busy restaurant, cleaner, porter, labourer/construction worker, gardener, farm worker. Leisure Activity Level How long does tuna salad last in the fridge? For best taste, eat within 2 days, but it can be safely stored in the refrigerator for up to 4 days,per USDA. Related RecipesAhh, I hear you say again, you must buy avocados all year round – and what about all those bananas and pineapples – they cannot be grown in a non-tropical country. First, do the prep work. Dice the bell pepper, red onion, and cilantro. Open the tuna and drain the oil or water.