Looking for a new lunch idea? Try this fresh and flavorful avocado tuna salad! You can wrap it in a tortilla, stuff it in a bagel, scoop it up with a cracker, or simply eat it with a fork. It’s packed with protein, healthy fats, omega 3’s, and fiber.
What else does this easy avocado tuna salad recipe offer?
Let’s talk fresh and simple. Let’s add convenient in there, well, for convenience’s sake. Now let’s mention flavor → with thanks to our friends creamy avocado, aromatic dill, and salty salt. (Sorry, but what else is salt, besides salty?)
It takes just 10 minutes to put together and turns standard tuna salad, a lunchbox staple for decades, into something you’re actually excited to eat!
What about mercury content? I heard tuna may not be safe to eat.
Tuna and other large ocean fish provide signficant amounts of health-promoting omega-3 fatty acids. Unfortunately, they can also carry higher levels of mercury, which can have negative health effects in those consuming too much.
The Environmental Defense Fund (EDF), whose mission is to solve the problems affecting climate, oceans, ecosystems, and health, provides the Seafood Selector, a resource to help you choose the best seafood for your health and for the environment.
They also offer specific recommendations for tuna. The EDF says your best bet is canned light tuna, which has 1/3 the mercury levels of canned white (albacore) tuna. Children over age 6 and adults can safely eat canned light tuna once per week. If you prefer canned white tuna (aka albacore) the recommendations for these groups is no more than two times per month (children > 6) or three times per month (adults).
Please visit the EDF links for more specific recommendations (including children <6 and pregnant women) and to explore all your seafood options!
Avocado Tuna Salad
Upgrade your lunch with this new twist on tuna. Avocado tuna salad brings together creamy avocado, tuna, cucumber, and dill for a flavorful, nutrition-packed sald you can stuff in a tortilla, scoop up with a cracker, pile on bagel, or just eat with a fork!
Ingredients
- 2 5-oz cans chunk light or white tuna drained
- 1 medium avocado peeled and diced
- 1/2 cup chopped seedless cucumber
- 1/4 cup diced sweet onion
- 1/2 teaspoon dried dillweed
- 2 tablespoons fresh lemon juice about 1/2 lemon
- 2 teaspoons extra-virgin olive oil
- salt and pepper to taste
Recipe Notes
*In place of dill and lemon, try cilantro and lime juice!
*If you are concerned about mercury levels in tuna, choose chunk light tuna over albacore (chunk white).
Leave a Reply