If you're pressed for time and don't want to compromise on taste or nutritional value, then a tuna salad sandwich is a quick and healthy meal to have.
High in protein, and rich in Omega 3 oils, wild-caught tuna is the best way to go and, if you don't mind paying a little extra, it's even better to prepare your own tuna steak.
My wife and I are trying to eat healthier, lately, and once you taste the difference, it's unlikely you'll return to cans, regularly
If you want to try cooking it yourself, marinate the tuna steak in olive oil, lemon juice and black pepper (it helps if you pierce it on either side with a fork to absorb the marinade).
Then, pop your tuna steak into the oven "on broil" for 5 minutes on each side. You'll know it's ready when the color changes, usually from pink to white, and it's flaky enough that you can break off a piece with your fork.
If you're feeling lazy, and are penny-pinching (as we are these days) here's how to prepare your sandwich using tuna out of a can -- we prefer Albacore.
Chop half an onion and few celery stalks, finely, along with a tomatoe, and add to a bowl with the contents of your can of tuna (or broiled tuna steak ;)~
Add 3 tablespoons of mayonnaise, about the same amount of olive oil and lemon juice, then drizzle honey over the mix (this last step is not compulsory, but takes away any 'fishiness').
Now, spice to taste. I don't add salt, just black pepper, garlic powder and chili pepper, if you like it hot ;) You can, at this point, add a dollop of mustard and a splash of balsamic vinegar, too, before you mix it all up.
My advice is, if you don't like it mushy, and like your tuna chunks to retain some shape, go easy at this point. You're stirring your ingredients around, lightly, almost folding them over, until the tuna is evenly covered.
You might like to grate cheese (Parmesan?) over the ready bowl of tuna salad, or you can do as we did and melt the cheese on the bread that you will serve your tuna salad on.
Add chips, pickles, olives and/or greens--Bon Appetit!
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