Wednesday, December 28, 2011

Recipe: Outstanding Tuna Salad Sandwich

The art of the tuna salad sandwich

A tuna salad sandwhich is a quick and easy way to squash hunger for the whole afternoon. Tuna is loaded with protein, and the addition of fresh veggies and herbs adds roughage and vitamins. There are two "secret ingredients" in this recipe that take it to the next level: chopped dill pickle and fresh Italian parsley.

Mayonnaise is ideal for tuna salad, but if you're looking for a healthier option you can use plain yogurt.

A note on tuna: For the best sandwich, you'll want to make sure your tuna isn't full of mercury, PCBs, or organochlorine pesticides. It's sad to say, but humans have pretty well poisoned the oceans, and large predatory fish such as tuna end up holding all the toxins consumed by the smaller fish they eat.

According to Seafood Watch, one of the safest tuna products is chunk light albacore tuna that's been line-caught or troll-caught. Troll/line caught tuna is more friendly to the oceans (less "bycatch" of other species) and also tends to catch younger, smaller fish that contain less toxins.

OK, back to the tuna salad sandwich. This recipe make enough for 4 sandwiches, and takes about 5 minutes to make.

  • 2 7oz cans of tuna in spring water
  • 1 1/2 tablespoon finely chopped onion
  • 2 tablespoon finely chopped celery
  • 1/4 cup finely chopped dill pickle
  • a few sprigs of chopped Italian (flat-leaf) parsley
  • 1/2 cup mayonnaise (or yogurt)
  • 1/4 teaspoon dijon mustard
  • salt and black pepper to taste
Ingredients ready for mixing
This one's pretty straightforward... combine all the ingredients, and mix well. Be absolutely sure that you taste the tuna salad before you put it on a sandwich. Adjust the salt and pepper as necessary. It should burst with flavor... and if it doesn't, you need to add more salt.

Put it on a sandwich or over a bed of mixed greens, and devour it immediately!

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