Healthy Tuna Fish Salad and Sandwich

This tuna salad is not the usual one which is packed in mayonnaise but I made my own version keeping it light and healthy.

Tuna salad is surely delicious with homemade olive oil mayonnaise but to make it healthier I have replaced the mayonnaise with Greek yoghurt.

It can be eaten on its own but when on diet can also be used in sandwiches for a light dinner.

Reserve some of the tuna water in case it is needed when puréeing all the ingredients in the food processor. 

It may not be as tasty as with mayonnaise but it still makes delicious, light and low fat sandwiches.

Although I have been blogging for almost three years, I don't think I have ever posted a sandwich recipe before, mainly because I had so many other recipes I wanted to post.

However, when I posted the menu of what I usually eat, I mentioned the Tuna Salad Sandwich and Lettuce Salad with tuna, which I eat in the evenings. 

I then realized that I had never posted the recipe, so I decided to post it so that people seeing my menu will not go and make sandwiches packed with mayonnaise.

As shown in the Mediterranean Diet, eating fish 2-3 times a week can lower your risk of many health conditions such as heart disease.

Most fillet fish are expensive even to eat once a week, so adding canned tuna salad to your lunch or dinner repertoire is an easy way to help get in those servings.

This tuna salad is not the usual one which is packed in mayonnaise but I made my own version keeping it light and healthy.

I used tuna in water which has less fat than the one in oil and lots of other ingredients to flavour it.

Once you have your tuna fish salad, spread it thickly on sandwich bread, and you have a delicious low fat sandwich,

You can prepare sandwiches from the evening, wrap them in cling film and take them for lunch at work the next day or for the children to take to school for lunch. 

If you have leftover tuna salad you can keep it in a Tupperware or covered with cling film in the refrigerator for 2 - 3 days.

Further down in the post, you will find the salad as well!

The second tuna salad is a healthy Mediterranean Salad with Tuna and lots of vegetables which is Mayonnaise free made with an olive oil dressing, which is full of flavour.

I usually eat this salad as a main dish for supper and believe me it is very filling. 

I do not have a picture of the salad, as I usually take all my pictures with natural light.

I only have this picture which is similar with tuna.

I use canned tuna and most of the vegetables and herbs shown in the list with a few variations, depending on what I have at home. 

However, the ones I always use are the lettuce leaves, spring onions, dill and parsley.

Instead of eating a slice of bread with your salad, you can toast a slice of bread or pita and cut it into small cubes are add it like croutons.

How to make the Tuna salad

Put all the salad dressing ingredients in a food processor and pulse. If you do not add the garlic, you can use a shaker or a jar with a lid to shake until the ingredients are combined.

In a large bowl cut the lettuce into big pieces with your hands, add the remaining vegetables of your choice as well as the tuna.

Add the croutons and sprinkle with freshly grated black pepper, add as much salad dressing as you like and mix.

Note:  You can make a larger amount of salad and keep it in the refrigerator without adding the salad dressing, for a day or two.

Kopiaste and Kali Orexi!