Is Mexican tuna salad healthy?

I’m not a nutrition professional, so if you need dietary advice, I’m not your gal. That said, this Tex-Mex tuna salad has all the hallmarks of what I’d consider a healthy, light meal: it’s high-protein, high-fiber, relatively low-fat and low-calorie, has heart-healthy fat from the fish, and is packed with veggies.

Does tuna fish salad taste better if you refrigerate the tuna in the cans first, or if you prepare the salad and refrigerate all the ingredients together?

I recommend the latter. Why? Letting the tossed salad hang out in the fridge means the flavors will have a chance to meld. Refrigerating the cans of tuna won’t improve the flavor, and might actually make it harder to flake apart.

What’s a good substitute for tuna for a tuna fish sandwich?

This Mexican-inspired tuna salad would also be great with canned salmon!

Deliciously Simple Mexican Tuna Salad

Description

My quick, simple, and healthy Mexican Tuna Salad recipe is the high-protein meal-prep magic you’ve been missing. This delightful twist on the diner classic features juicy corn kernels, tender black beans, sweet bell peppers, sharp onions, and a zesty chili cumin dressing for a bona fide flavor fiesta!

Ingredients

Scale

(4) 4 oz cans of tuna, drained
15 oz can black beans, drained & rinsed
15 oz can corn, drained & rinsed
½ red onion, diced
1 red bell pepper, chopped
.5 oz fresh cilantro, finely chopped
½ cup plain Greek yogurt
2 tbsp light mayo
1 lime, juiced
2 tsp garlic powder
2 tsp chili powder
2 tsp ground cumin
1 tsp onion powder
Salt, to taste
Black pepper, to taste

Instructions

Add the tuna to a large mixing bowl. Mash with a fork and break up any large chunks.
Next add the black beans, corn, red onion, red bell pepper, and fresh cilantro.
Then in a separate mixing bowl or small jar add the greek yogurt, light mayo, fresh lime juice, garlic powder, chili powder, ground cumin, and onion powder. Combine evenly until a creamy dressing forms.
Pour the dressing over the tuna salad ingredients. Mix until everything is well combined. Season with salt and black pepper to taste.
Serve and enjoy!

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