There is nothing quite like a tuna sandwich on a Sunday afternoon. It is something that is part of a routine around here – whether we eat them at home or wrap them up for an afternoon on the boat. If you’re looking to lighten it up, try swapping mayo for a combination of Dijon mustard, organic mayo (happy eggs = better quality fats), and lots of lemon juice. I love to chop up basil, capers, hot sauce, and red onion for added flavour, colour and texture. With his combination, we boost the nutrition and keeps the mayo to about 1 tsp. per person. We usually have our tuna on homemade sourdough, toasted gluten-free bread or we make lettuce wraps. You can also use this as a dip with crackers or cucumbers.
Ingredients (Serves 3):
2 cans of tuna (I prefer sea salt and water) or 8 oz. of fresh Bermuda tuna (poached in water with 1 tsp. olive oil)
1 tbsp. organic mayo
3 tbsp. Dijon
1 big lemon (or two small), juice and zest
Handful of basil, chopped finely
¼ red onion, chopped finely
2 tbsp. capers, chopped up
1 tsp. hot sauce (depends on how hot you like it!)
½ tsp. sea salt
Black pepper to taste
In a medium bowl, stir all the ingredients together and then add in the tuna. You may need to flake it up with a fork. Season to taste and serve cold.
Sarah Wight is a qualified Nutritional Therapist. Follow her on Instagram at swnutrition.bm