Tuna belongs on untoasted, whole wheat multigrain bread, and nothing else. Yes, you grew up eating it on toasted white bread, but that was just one of many mistakes your parents made. Sweet, soft white bread can't handle a salad as hefty as tuna. That's why you had to toast it.
While you can use any bread that you like for a tuna melt, a hearty bread will hold up well to the sandwich filling. Try sliced sourdough, ciabatta, rye, whole grain bread, whole wheat or a thick-sliced white bread. You can even make open-faced tuna melts on English muffins.
The top bread choice for tuna salad is multigrain, mainly because it's hearty enough to hold ample tuna salad in place. Additionally, multigrain bread is made with grains like oats, barley, and flax, meaning it's nutrient-dense and high in fiber.
Both fresh and canned tuna are convenient ways to get your weekly amounts of this nutrient-rich food. Choosing low-sodium and low-fat seasonings and whole-grain bread is the healthiest way to make a tuna sandwich.
Each bread has a distinct taste, so switching them up can give your tuna a twist. According to Simply Recipes, if you really need to use white bread to hold your tuna salad, it's recommended to toast it as the process will at least keep it from becoming too soggy.
Amped Up Classic – Start with the traditional combination of tuna plus a little light mayonnaise, then add bread and butter pickles, hard-boiled egg, celery, green onions, and coarse-grain mustard.
Instead of using mayo in tuna salad you can use greek yogurt or regular yogurt. Yogurt mimics the texture of mayo with less fat and more protein.
One of the healthiest choices is canned tuna packed in extra-virgin olive oil, which is loaded with heart-healthy monounsaturated fats (per the USDA). Keep in mind, though, that this option may be pricier than canned tuna packed in other oils or water.
Tuna is a healthy food. But when folks make tuna salad, they tend to go overboard on the mayo adding tons of extra calories and fat. One cup of mayo has a whopping 1440 calories, 160 grams fat, and 24 grams saturated fat. It'll also tack on almost 50 percent of your daily recommended amount of sodium.
A classic with something extra. The quality fish source of Safcol Tuna in Springwater gives your body a healthy kick of omega 3 fat to support your heart and brain. Omega 3 fat is also an anti-inflammatory fat which improves your artery function and may provide relief for conditions such as rheumatoid arthritis.
Many tuna sandwiches are loaded with mayonnaise and served on highly processed bread. This is not a healthy choice. Your tuna sandwich is only as healthy as the ingredients you use to make it, so choose whole grain bread, fresh veggies and other nutritious ingredients to combine with your tuna.
My favorite combination is provolone and extra sharp cheddar. Other great cheeses to use are Swiss cheese, Havarti, Mozzarella, Colby Jack, Cheddar Jack, Monterey Jack, or Pepper Jack. All of these cheeses melt great and will give you that good “cheese pull”.
The tuna sandwich is a lunchbox staple. But several species of tuna — like other large ocean fish — contain higher-than-average amounts of mercury, a highly toxic metal that can cause severe health effects.
Is canned tuna fish good for you? Yes, canned tuna is a healthful food rich in protein and contains many vitamins and minerals such as B-Complex vitamins, Vitamins A and D as well as iron, selenium and phosphorus. Tuna also contains healthy omega 3 essential fatty acids DHA and EPA.
The United States Food and Drug Administration recommends keeping the consumption of albacore (white) tuna to under 4 ounces per week and skipjack (light) tuna to under 12 ounces per week.
Bon Appétit says that almost any spreadable condiment will transform a can of tuna. Mayonnaise, harissa, yuzu kosho, and Dijon mustard are examples. They also label preserved pickles, relishes, capers, chopped jalapeños, and chili flakes as excellent additions. Anything sweet, spicy, or fragrant is a good addition.
Because the goal is weight loss, you must remember to keep the carbohydrate content low. So out of the options, the safest ones are tuna salad with fresh greens and sashimi, or mixing them with brown rice, which has higher fiber, vitamin, and mineral contents.
Tuna Salad + Egg = Love
It's high-protein, flavorful, and so easy to whip up. Per serving, this healthy lunch is 14g protein, 2g carbs, and around 160 calories. A low-carb dream lunch, that's what it is!
For one, rice has to be the best thing that you can eat with tuna. The texture of the rice is just the perfect match for the canned tuna, and it's particularly delicious if you make this tuna mayo rice bowl. You can also mix canned tuna with pasta, cheese, bread, beans, or even eggs.
Fresh cheese is the perfect pairing if you are making a tuna salad, as they are clean and refreshing. In contrast, they can be used as an alternative to sauces such as mayonnaise or aioli to create a light creamy tuna mix. Tuna can be paired with a variety of different cheese types.