Tuna salad is a popular spread made with tuna chunks and mayonnaise, often served cold. It can be used as a topping for sandwiches, pastas, and green salads. Tuna is high in protein and iron, but consumers should be aware of mercury levels, especially pregnant women.
Tuna salad is a spread most often used as a topping for sandwiches, pastas, and green salads. There are various recipes, but most contain a basic concoction of tuna chunks mixed with mayonnaise or salad dressing. Other ingredients often used in tuna salads include pickles, onions and dill. In most cases, the concoction is refrigerated and served cold. Tuna salad is a popular dish for many low-calorie, high-protein diet plans.
Prepared tuna salad sandwiches can be made with any type of bread, however, because the mix can be moist, loaves with a higher density usually work better. Some high-density breads include rye, pumpernickel, and large hoagie sandwiches. The loaves can be served toasted or straight from the package. Some common toppings for these sandwiches include lettuce, tomato, and cheese.
Tuna-based green salads are popular not only because of the flavor, but because of their low calorie content. Many popular diet plans include green garden vegetables topped with various types of tuna salads. In most cases, tuna salads intended for diet are prepared using low-calorie and low-fat mayonnaise. Almost any type of pasta can be used with tuna-based salads, but the most common types are shaped pastas such as bow ties, spirals, or conchiglie.
The tuna used to make salads is often bought in cans, already chunks and ready to mix. Canned tuna is usually packed in oil or water and is designated as light or white. Albacore is much more expensive than light varieties and usually comes from a type of tuna called albacore. Tuna can also be purchased fresh or frozen.
The nutritional value of tuna is one of the reasons it’s such a popular choice for both snacks and main courses. Tuna has no carbohydrates or sugars, but is very high in protein and iron. Tuna also offers trace amounts of vitamin A and calcium. Consumers should be aware that tuna packed in oil may be high in fat, because even when drained, some of the oil will adhere to the fish.
Some research seems to indicate that the mercury levels in tuna may be too high to consume on a regular basis, however, those involved in the fishing industry argue that the research is overblown. Consumers who have concerns about the safety of tuna should be sure to read the research and make their own decisions or consult with their doctors. Some studies indicate that regular consumption of tuna could pose a danger to unborn babies, so pregnant women should probably consult their obstetrician before making a regular tuna salad.
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