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  • Healthy Tuna Salad Recipe (Italian Style)

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    This healthy tuna salad recipe is for those of you who won’t go near the standard mayonnaise laden potluck fare. It’s a tuna salad made the Italian way! I’ve been itching to share this recipe for my tuna salad for ages but was afraid that the name itself would put people off. It’s no surprise what images emerge in our minds as soon as we hear the words. Although I am not against mayonnaise in salads…I mean how could I be…I grew up on them and still make them, this fresh tuna salad needs to become the tuna salad you make from now on. So what do you put in your tuna salad? Usually canned tuna, celery, pickles and mayonnaise show up in every tuna salad I’ve seen. The classic salad is not bad, it’s just predictable and a bit boring. Then there is this question that often pops up. Is tuna salad healthy? Tuna itself is an excellent source of protein but due to mayonnaise packing loads of calories, it can quickly turn from “good for you” to “proceed with caution”. So replacing the fattening mayo with a zesty vinaigrette only made sense! What mayo free dressing can I use for my healthy tuna salad recipe? To create a stellar dressing for my healthy tuna salad recipe I turned to Italians. I’ve seen a tuna and white bean salad dressed with a simple oil and vinegar dressing in Italy and I decided to start there. My vinaigrette is a mix of anchovies, garlic, capers, red wine vinegar and extra virgin olive oil. I used the same olive oil my tuna was packed in for more flavour. Next I turned to crunchy, vibrant seasonal vegetables. What is a salad without vegetables, right? This summer I’ve re-discoved radishes. If you look through my recent salads you will see them pop up quite frequently! There are so many varieties that all bring subtle differences in taste. My latest find is the watermelon radish. It’s that giant hot pink radish at the top of the photo. How stunning is it! Its sharp taste and an incredible crunch add so much character to my healthy tuna salad. Are you still with me? What else can I put in my healthy tuna salad? The variations are limitless but since I was inspired by the Italians I went with cannelini beans, sliced red onions and capers served on lettuce leaves. Then I looked at my tuna salad again and added avocado because avocado is life. Okay, drama aside avocado adds the creaminess we lost from replacing mayonnaise with a vinaigrette. What tuna can I use more my salad? My only piece of advice is to use the best canned/jarred tuna you can afford because it truly impacts the taste. I like to use albacore tuna packed in extra virgin olive oil. This way you get both tuna and the olive oil for your salad and it’s so delicious! If after everything you are still unconvinced about this healthy tuna salad recipe, I hope you can try other healthy salads with similar Mediterranean flavours! Greek Orzo Salad with Grilled Zucchini Mediterranean Salad with Hummus and Fried Halloumi Italian Tuna and Corn Salad  Basil Pesto Caprese Salad   If you do decide to make my healthy tuna salad recipe,  tag @vikalinka in your Instagram snaps so I could see them! Print Healthy Tuna Salad Recipe (Italian Style) Prep Time 15 mins Total Time 15 mins   This healthy tuna salad recipe is made the Italian way! It's flavoured with a zesty vinaigrette, crunchy vegetables and cannelini beans! Course: Main Keyword: healthy tuna salad recipe Servings: 4 people Author: Julia Frey of Vikalinka Ingredients For the vinaigrette 2 anchovies 1 clove garlic small 1 tbsp capers 1/4 tsp coarse salt 4 tbsp olive oil 1 tbsp red wine vinegar For the healthy tuna salad 100g/1 cup canned tuna 150g/1cup canned cannelini beans 1/4 red onion sliced 4-5 radishes sliced thinly 1/2 watermelon radish peeled and sliced thinly 4 Kirby cucumbers sliced 1 avocado sliced 2 tbsp capers 120g/2cups lettuce leaves Instructions For the vinaigrette Roughly chop the anchovies, capers and mince garlic, then add them to a mortar with a pinch of coarse salt and turn them into a paste. Alternatively you can use a blender. In a mason jar combine extra virgin olive oil, red wine vinegar and the anchovy, caper, garlic paste with a whisk or a fork.  For the tuna salad In a large salad bowl combine all ingredients and drizzle with the vinaigrette. Alternatively you can arrange ingredients on top of lettuce leaves, then drizzle with vinaigrette and let your guests help themselves.     

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