There's just something about a tuna salad sandwich, isn't there? Make it right, and
it's a filling lunch that comes with everything you need to get you through the afternoon, and
none of the guilt. Ever wonder how to make this great sandwich even better? We have you covered.
Every tuna salad lover has their preferred way of making the dish.
Popular varieties include the classic deli mayo and celery version and Vietnamese bánh mì-style,
but some may even prefer Rachael Ray's tuna salad recipe, which has an unexpected ingredient: lemon.
Part of tuna salad's popularity is that it's just so accessible — surveys have
found that more than half of Americans have at least three pouches of tuna in their pantry
at any given time. It's shelf-stable, lasts forever, and it's handy: what's not to love?
Still, the next time you open the cupboard to prep a tuna salad sandwich, there are
some pretty good reasons to use fish that's been packed in oil instead of canned in water.
So, what's so special about fish packed in oil, and why should you ditch the water-packed cans?
"Hey, that's my lunch!"
"Shhh. You deserve better."
The main reason to select oil-packed tuna over water-packed is moisture.
Water-packed tuna tends to lead to a dry salad, but oil-packed tuna retains a rich
texture. This can even help your dishes taste closer to a fine-dining menu,
and who doesn't love super easy ways to make their lunches taste even better?
If your primary concern is health, there are arguments to be made for both varieties of
canned tuna. Water-packed tuna retains more omega-3 fats than
oil-packed tuna because the nutrient drains away with oil but not water.
At the same time, vitamin D content is significantly higher in oil-packed tuna.
But one thing to know before you take another bite of canned tuna is that certain other fish,
like sardines and salmon, naturally have higher omega-3 concentrations than tuna.
So the next time you're craving tuna, know that you can still
eat healthy without serving a dry and flaky salad on your lunch menu.
Even some of the biggest names in the food world swear by oil-packed tunas. For example,
it's all "Barefoot Contessa" host Ina Garten uses in her signature tuna melt.
Chef Chris Cosentino, a "Top Chef Masters" winner who hosted a Food Network show inspired by "Man
v. Food," also recommends oil-packed tuna for recipes like his easy spaghetti with canned tuna.
Don't leave the fish aisle with only tuna, either, and keep in mind this pro tip from
Steve Cook of the Philadelphia restaurant Zahav. He recommends going one step further and beefing
up your oil-packed tuna with other oily fish such as sardines to give it an extra punch.
Wondering why you didn't think of that? Don't worry, that's what we're here for.
By now, you're probably sold on the importance of oil-packed fish.
But there are still plenty of other ways you can upgrade the ingredients for your next tuna salad.
Instead of using mayonnaise as a binder,
reach for the Greek yogurt you usually keep for morning parfaits, and Dijon mustard. In fact,
mayo is the main tuna salad ingredient you should consider swapping out — potentially
for tangy and probiotic-rich yogurt, but also for nutritious alternatives like avocado,
which you can mash with lemon and cilantro for a guacamole-inspired flavor profile.
And to take it one step further, sautée your canned tuna in garlic olive oil.
And if your tuna salad has a consistency that's a little too wet, you won't immediately be
swimming with the fishes; you can salvage your lunch with a few quick additions.
Adding hard-boiled eggs makes fixing watery tuna salad easier than you might think,
as they can help absorb excess moisture. You can also try adding starches such as potato,
croutons, and pasta, which not only lend textural variety but can also create a heartier meal.
When you're ready to serve, don't reach for a loaf of white bread: It can't handle hefty tuna
salad as well as multigrain or sourdough slices can. Opt for an artisan loaf of
something incredible that's going to do that delicious, elevated tuna salad sandwich justice!
Now that you've food-hacked your way to the perfect tuna salad sandwich with
sustainable oil-packed fish, it's time to plan a picnic!
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