The Scoop on Tuna and a Light Recipe
Tuna salad makes a light yet satisfying lunch—if you like tuna. I do.
It also offers several health benefits:
- High in protein
- Rich in omega-3 fatty acids
- Low in saturated fat
- Packed with vitamins and minerals
- Low in calories
Important note: we must be cautious in the amount of tuna as well as other fish that we consume, due to mercury levels.
(Mercury is a naturally occurring heavy metal found throughout the environment. It’s not good for us but is especially a health concern for unborn babies and young children.)
To maximize the health benefits of tuna while minimizing the risks associated with mercury exposure, opt for light tuna or skipjack tuna, which have lower mercury levels compared to albacore or white tuna. 
I’ve even discovered through some research that certain brands of light or skipjack tuna are preferable over others, due to their mercury levels. The brand Safe Catch Wild Elite supposedly tests each individual tuna to a strict mercury limit before it is accepted.
Some of the safest brands include Bumble Bee Chunk Light, Chicken of the Sea Chunk Light, Safe Catch Wild Elite, StarKist Chunk Light. (According to Consumer Reports, February 9, 2023)
I’m a big fan of fish and I pay attention to mercury levels. Most of the time I choose wild caught salmon which offers a good dose of omega-3 fatty acids.
Here is a link to an informative chart on the mercury levels of fish. The older and larger the fish, the more mercury it usually contains.
As I began writing this blog post, I did not intend to go down the rabbit hole of mercury. Since our best health choices are made when we have the best information, I had to share. 
For those of you who enjoy tuna, here is a recipe that I’m planning to try next time I make tuna salad–a nice change from the typical mayo-based salad.
Ingredients
- 1 (5-ounce) can light or skipjack tuna in water, drained
- 1 small red bell pepper, halved, cored, and finely chopped (1 cup)
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon grainy mustard
- 3 tablespoons chopped capers
- ½ cup chopped fresh parsley
- Kosher salt and freshly ground pepper
- Dressed salad greens, such as escarole, for serving
- Sliced cucumbers, tomatoes, crackers, for serving
Directions
Place tuna in a bowl and flake with a fork. Add red bell pepper, oil, lemon juice, mustard, capers, parsley; stir well to combine and season with salt and pepper. Serve with salad greens, cucumbers, tomatoes, crackers. Stored in an airtight container, this tuna salad can be refrigerated for 3 to 5 days.
Enjoy~
Much love,
Health Coach Carol
“The fish in the water that is thirsty needs serious professional counseling.” – Kabir