AIP Mediterranean Tuna Salad
Autoimmune protocol can get pretty boring — if you let it. Make this AIP Mediterranean tuna salad for a fresh twist on lunch.
What To Look For When You’re Buying Tuna
It’s perfectly fine to purchase tuna from a can or pouch if you prefer. But you should consider what type of tuna you buy, as well as how often you eat it.
Canned tuna is typically packaged in water or oil. If it is packed in oil, make sure it is olive oil and not vegetable oil. Vegetable oil isn’t good for anyone, whether you have an autoimmune condition or not.
You’ll probably have a choice between white or light tuna. White is albacore tuna, which has a milder flavor than other types.
Light tuna is typically a mix of varieties that can include skipjack, big-eye, yellowfin, and/or tongol. It has a stronger “fish” flavor than white tuna.
You’ll also be able to choose between chunk and solid. Solid has larger pieces, whereas chunk has smaller pieces and flakes. What you choose is just a matter of preference.
Another thing to think about is how much fish you are consuming. While most of us could stand to eat more fish and benefit from high-quality nutrients, it does contain mercury.
Tuna has less mercury than some other fish, but it’s still there. Just be mindful of how much fish you’re eating, particularly if you’re pregnant.
How I Made This Mediterranean
The tuna salad that many people now consists of little more than tuna fish and mayo. This version is a little more interesting.
We make it Mediterranean by adding artichokes, olives, and lemon juice. If this recipe did not have to follow the autoimmune protocol, it might well have mayo, chickpeas, and/or bell peppers.
But your health is important, so I focused on doing my best to replicate tradition with the ingredients we have at our disposal.
This salad is rounded out with garlic, extra virgin olive oil, and parsley.
More AIP Fish Recipes
If you’re a reluctant seafood eater, challenge yourself to get outside your comfort zone and try different types of fish.
If you want to avoid “fishy” fish, start with mild options like tilapia, halibut, catfish, cod, walleye, and perch.
It helps if you follow a recipe because fish can be easy to overcook.
Here is an article with more than 30 fish recipes for your AIP diet. Let me know which ones you try!
This Mediterranean twist on tuna salad will have you coming back for more.
- 1/2 cup cooked artichokes (from a can or jar), drained and diced
- 10 olives, pitted and diced
- 2 (5 oz) cans of tuna, flaked
- 2 ribs of celery, diced finely
- 3 Tablespoons (45 ml) of extra virgin olive oil
- 2 clove of garlic, minced
- 3 Tablespoons finely chopped parsley
- 1/2 Tablespoon (7 ml) lemon juice
- Salt to taste
- Combine everything together really well.
All nutritional data are estimated and based on per serving amounts.
- Calories: 451
- Sugar: 1 g
- Fat: 26 g
- Carbohydrates: 9 g
- Fiber: 4 g
- Protein: 43 g