The tuna sandwich is a lunchtime staple and for good reasons.
That said, the typical tuna salad sandwich is far from perfect.
Youll find about 1.6 grams (g) of this unhealthy fat per tablespoon according to theUSDA.
Pair tuna with fresh produce for a nutritious dish.
Thats about 12 percent of the daily recommended limit set forth by theAmerican Heart Association in just one tablespoon!
Whats more, tuna contains primarily healthy, unsaturated fat.
Which can should you reach for?
Heres what to keep in mind.
Variety
TheEPA and FDAlist light tuna as the best choice.
Yet even these groups can enjoy canned light tuna three or more times per month, depending on age.
According to theHarvard T.H.
Youll also see tuna available in chunk and solid white albacore tuna.
The terms chunk and solid refer to the size of the pieces of tuna in the can.
What Its Packed In
Youll find canned tuna packed in oil or water.
The water-packed version is lower in calories and is the kind most dietitians recommend.
If you opt for oil-packed tuna, be sure to check what kind of oil is used.
Some pouched varieties are even seasoned for an easy grab-and-go protein source.
Unseasoned pouched tuna usually comes packed in water.
On the other hand, jarred tuna tends to be packed in water or oil.
With those healthy options in mind, choose the bang out of tuna that fits your needs.
Hows that for easy?
Open-Faced Tuna Melt Sandwich
Yes, you could improve on a classic.
Take the tuna melt.
Here we use some simple seasonings to boost the flavor.
Then we add a layer of leafy green arugula for a peppery flavor and light crunch.
Top it off with a touch of cheese and some tomatoes if you have them.
Use one slice of bread per serving.
Place in preheated oven and toast until bread is lightly golden brown, about 2 minutes.
Divide tuna mixture evenly between bread pieces.
Top with arugula and serve.
Add vegetables to the mix.
In a small bowl, place tuna, vinegar, olive oil, olives, salt, and pepper.
Gently stir to combine.
Lay tortillas flat and fill each one with half the tuna mixture.
Top each with half the lettuce and tomatoes and roll wrap closed.
Tuna and Avocado Toast
Move over, plain avocado toast!
Place bread in a toaster oven and toast until lightly browned, about 3 minutes.
Meanwhile, Place avocado, lemon juice, salt, and pepper in a medium bowl.
Mash ingredients together with a fork.
Evenly divide the avocado mixture between the toast.
Top with tuna, onion, and hot sauce, if desired.
Garnish with basil, if desired, just before serving.
The good news is you probably have the ingredients you need for this delicious salad in your kitchen.
In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
Pour dressing over salad and serve.
Tuna-Stuffed Avocados
An avocado makes the perfect bowl for serving up a deliciously simple meal.
Place the avocado halves on a serving plate.
In a mixing bowl, combine the remaining ingredients and stir until well combined.
Carefully scoop the mixture into the avocado halves and enjoy!
Slice the eggs in half lengthwise.
Carefully place the yolks into a mixing bowl and put the whites on a serving dish.
Gently mash the egg yolks with the back of a fork.
To the bowl with the yolks, add the tuna, yogurt, mustard, pickles, and parsley.
Stir to evenly combine.
Gently place the tuna filling into each of the egg white halves and serve.
Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media.
