Tuna Salad

By: Neda Shahriari

Serving size: 3

Prep time: 15 minutes

This refreshing tuna salad is a great snack as the days get longer and warmer with Spring on the horizon. Tuna fish is a salt water fish that is extremely versatile in modern cuisine (Agarwal, 2018). You can eat it as a filet, in a salad, sushi and so many other ways. Not only is tuna popular for its flavor, but also for the plethora of health benefits the fish has to offer. Tuna is high in protein and omega-3 fatty acids. Omega-3s are a great source of healthy fats as they are beneficial for heart, eye, and brain health (McGrane, 2020). Next time you have left over cans of tuna, mix them in with some vegetables to make a satisfying and tasty salad! 


  1. 3 cans of tuna
  2. 1 can of dark red kidney beans
  3. 1 red bell pepper
  4. ½ jalapeno 
  5. Handful of cilantro
  6. 2 lemons
  7. 1 tbsp olive oil
  8. Salt & pepper


  1. Add the tuna to a bowl.
  2. Wash and strain the kidney beans and add to the bowl.
  3. Dice the pepper and add to the bowl
  4. Dice the jalapeno and add to the bowl.
  5. Finely mince your cilantro and add to the bowl.
  6. Squeeze the juice of two lemons into the bowl.
  7. Add one tbsp of olive oil and salt and pepper to taste.

Reference List:

Agarwal, S. (2018, June 28). 8 incredible benefits of tuna: Heart Health, weight loss and more. Retrieved February 24, 2021, from https://food.ndtv.com/food-drinks/8-incredible-benefits-of-tuna-heart-health-weight-loss-and-more-1662263

Kelli, M. (2020, November 6). Is canned tuna good for you, or bad? Healthline. Retrieved February 24, 2021, from https://www.healthline.com/nutrition/is-canned-tuna-healthy#benefits

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