Over winter, I trade my usual chicken and spinach salad for warming soups and stews to make sure I'm eating lots of protein and plenty of veggies, but now the days are getting lighter, my taste buds are starting to crave salad again.
So I wanted to share this light and bright recipe from registered dietitian Dawn Menning, the program director for digital health at the Nutu App and Willow Laboratories. Menning perfected this recipe over many years, assimilating several tuna salad recipes shared with her throughout her career and adding her unique twist with the zesty flavors of lemon and dill.
You may think of salads as just a pile of leaves and veggies, but they can be balanced meals, featuring protein, carbs and healthy fats, and packed full of flavor. Tuna in particular is a great source of lean protein and this recipe contains 36g per one-cup serving. “Low protein intake can result in brittle hair and nails, muscle weakness, stress fractures, weakened immune system, feeling weak or hungry, or trouble with concentration,” says Menning.
Lemon-Dill Tuna Salad
Ingredients
- 5oz can of no-salt-added white tuna, drained and flaked
- 2tbsp mayonnaise
- 2tbsp finely chopped celery
- 2tbsp finely chopped shallot
- 1tbsp finely chopped fresh dill (plus extra for garnish)
- 1tbsp whole-milk plain Greek yogurt
- 1tsp grated lemon zest
- 1tbsp lemon juice
- ½tsp Dijon mustard
- ¼tsp ground sumac
- ¼tsp sugar
- ⅛tsp ground pepper
- Pinch of salt
Optional additions: Wholewheat bread, celery sticks or Bibb lettuce to serve (not included in nutritional information).
Method
- In a bowl, use a fork to mix together the tuna, mayonnaise, celery, shallot, dill, Greek yogurt, lemon zest, lemon juice, Dijon mustard, sumac, sugar, pepper and salt. Mash and stir until the mixture is fully combined and creamy.
- Transfer the salad to a plate and, if you like, top with a little extra fresh dill for garnish.
- Serve as desired: spread on whole-wheat bread, pair with celery sticks, or enjoy over a bed of Bibb lettuce.
