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Introduction
Tuna salad has long been a staple of American cuisine, but its roots can be traced back to the Mediterranean coast. This healthier, deconstructed version pays homage to those origins by incorporating flavors like lemon, olive oil, and fresh herbs. The use of lettuce wraps instead of bread not only cuts down on carbs but also harkens back to the ancient Roman practice of using leaves as edible vessels. This dish is a testament to how classic recipes can evolve to meet modern dietary preferences while still maintaining their essence and appeal.
Ingredients
• 2 cans (5 oz each) of solid white albacore tuna in water, drained and flaked
• 1/4 cup red onion, finely diced
• 1/2 cup cucumber, seeded and finely diced
• 1/4 cup cherry tomatoes, quartered
• 1/4 cup red bell pepper, finely diced
• 2 tablespoons fresh parsley, finely chopped
• 2 tablespoons fresh dill, finely chopped
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons freshly squeezed lemon juice
• 1 teaspoon Dijon mustard
• 1/4 teaspoon sea salt
• 1/8 teaspoon freshly ground black pepper
• 8 large butter lettuce leaves, washed and dried
• 1 avocado, sliced (optional)
• Lemon wedges for serving
Step 1:
In a large mixing bowl, combine the drained and flaked tuna, diced red onion, cucumber, cherry tomatoes, and red bell pepper.
Step 2:
Add the chopped fresh parsley and dill to the bowl.
Step 3:
In a small bowl, whisk together the extra-virgin olive oil, lemon juice, Dijon mustard, sea salt, and black pepper to create the dressing.
Step 4:
Pour the dressing over the tuna mixture and gently toss to combine, ensuring all ingredients are evenly coated.
Step 5:
Taste and adjust seasoning if needed.
Step 6:
Arrange the washed and dried butter lettuce leaves on a serving platter.
Step 7:
Spoon the tuna salad mixture evenly into each lettuce cup.
Step 8:
If using, top each lettuce cup with a slice of avocado.
Step 9:
Serve immediately with lemon wedges on the side for extra zest if desired.
Q: Can I make this tuna salad ahead of time?
A: Yes, you can prepare the tuna salad mixture up to 24 hours in advance. Store it in the refrigerator and assemble in lettuce cups just before serving.
Q: How can I make this recipe more filling?
A: Add a quarter cup of cooked quinoa or chickpeas to the tuna mixture for extra protein and fiber. You could also serve it with a side of whole grain crackers.
Q: Is this recipe keto-friendly?
A: Yes, this recipe is suitable for a ketogenic diet as it's low in carbohydrates and high in healthy fats and protein.
• For a lighter option, use tuna packed in water. If you prefer a richer flavor, use tuna packed in olive oil.
• You can substitute Greek yogurt for some of the olive oil to reduce fat content.
• For a vegetarian version, replace tuna with chickpeas or white beans.
• If you have a nut allergy, be cautious with canned tuna as some brands process tuna in facilities that also process nuts.
• To make this recipe paleo-friendly, ensure your Dijon mustard is sugar-free and omit any non-paleo optional ingredients.
• For best flavor, use fresh herbs rather than dried.
• This recipe is naturally gluten-free, but always check your canned tuna and mustard labels to ensure they are certified gluten-free if you have celiac disease or gluten sensitivity.
Serve the filled lettuce cups immediately on a platter. Allow guests to add extra lemon juice if desired.
Store the tuna salad mixture separately from the lettuce leaves in an airtight container in the refrigerator for up to 2 days. Assemble just before serving.
Prepare the vegetables and herbs while the tuna is draining to save time. Mix the dressing last to prevent the lettuce from wilting if there's a delay in serving.
- For the best texture, avoid over-mixing the tuna to keep it flaky.
- Pat the vegetables dry after washing to prevent excess water from diluting the dressing.
- Chill the mixing bowl before preparing the salad to keep the ingredients crisp and fresh.
For a spicy kick, add a diced jalapeño or a dash of sriracha sauce. For a Mediterranean twist, include some chopped Kalamata olives and crumbled feta cheese.
Pair with a chilled Sauvignon Blanc or a light, crisp Pinot Grigio. For a non-alcoholic option, try unsweetened iced green tea with a hint of mint.
Best in spring and summer when fresh herbs and vegetables are at their peak.
Contains fish (tuna). May contain traces of mustard. Optional ingredients include avocado. Always check canned tuna labels for potential allergens processed in the same facility.
