Tag Archives: Tuna

Avocado tuna salad in a whole wheat pita pocket

Healthy Avocado Tuna Salad

Ingredients:

  • 1 can tuna (5 oz)-if not a tuna fan substitute canned chicken
  • 1 avocado
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 2 radishes, sliced
  • 8 slices of dill pickles
  • 1/4 cup plain Greek yogurt
  • 1/2 lemon, squeezed
  • 1/2 tsp dill (dried or fresh-more if fresh)
  • 1/2 tsp celery seeds
  • 1/2 tsp Trader Joe’s Everything but the Bagel seasoning
  • 2 whole wheat pita pockets (or you can top on toast, greens, or even tortilla)

Looking for a similar dish but vegan version? Check out my avocado tempeh salad!

Directions:

Alright, you are going to love this meal for more than one reason. It’s delicious, healthy, and so simple to put together. (you’re welcome for minimal dishes)

First, wash and chop all the vegetables (carrots, celery, radishes) per description. Feel free to switch up the vegetables to what you have in your fridge. You can add some greens, kale, onions, tomatoes. Make it your own salad, I just like these vegetables–they add a nice crunch & I usually have them in my fridge.

Second, place the tuna, avocado, Greek yogurt, carrots, celery, juiced lemon and spices into a bowl. Next, delicately mix together, try not to overmix because the color can be a bit brown looking-it won’t change the taste though!

Lastly, stuff all the delicious tuna mixture into the pita pocket and layer in the radishes and pickles as desired. Sprinkle a little everything seasoning on top and enjoy!!

Health Benefits:

Did you know that tuna is considered a fatty fish, it’s in the same category as salmon, sardines, herring, and mackerel. Fatty fish is full of good fat-unsaturated omega-3 fatty acids to be specific. You may have heard of omega-3’s before as they have many potential health benefits. There is ongoing research on the anti-inflammatory effects of this type of fat. Incorporating more omega-3 rich foods into your diet has the potential to improve inflammation in the body and be cardioprotective (good for your heart). It is important to keep in mind that the way you cook your fish can change how nutritious it is. Baking, grilling, and broiling are the better ways to cook fish (and any food); try to avoid frying fish & foods in general.

Everything has a caveat though, because tuna is a large fish that inhabits ocean waters it has higher amounts of mercury than other fish. As a result, it is recommended to keep tuna consumption to no more than 2 times per week. On the days you want to eat fatty fish but have had tuna already try eating salmon. Salmon is a smaller, freshwater fish that has low mercury levels.

Tell me, what are your favorite fatty fish meals? Hopefully, this will now make the list!

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