This lesson is 433 words, a 1 min 43 sec reading time. It is the second lesson of Lunch 2.0.
The ultimate comfort food, a tuna salad sandwich is both practical and delicious. Packed with protein and ~$2/serving, this lightning-fast meal is exceptionally high leverage.
As tuna is shelf-stable, it’s helpful to have a few cans on hand for those lunches or dinners when you don’t have much in the fridge. Given its neutral flavors, it can serve as a canvas for a wide range of unique combinations. Go ahead and get creative!
*See reference guide below for inspiration
Base (e.g., bread, lettuce wrap)
Additions (e.g., crunchy, creamy, salty)
Toppings (e.g., tangy, aromatic)
Gather all ingredients.
Combine all tuna salad elements slowly (e.g., 1 tsp at a time). Taste regularly.
If using bread, toast in a pan & add butter towards the end. (Optional)
📝 Notes Tips & Tricks
Tuna salad makes for a great snack (e.g., with crackers), lunch (as a sandwich), or dinner (e.g., decadent tuna melt on gourmet bread with a side of soup.)
Chop everything as finely as possible to encourage the melding of flavors.
Water-packed tuna is lower in calories but higher in omega 3s than tuna packed in oil. To use, drain the water.
Oil-packed tuna has more flavor and is higher in caloric value.
Mayonnaise quality has a significant impact on flavor. Use the highest quality you can find (or make some).
No-salt canned is best. If you can’t find it, rinse the tuna out for a few minutes to reduce the sodium.
Try to seek out sustainably-caught, dolphin-free tuna.
📓 Reference Guide
🗂 Example Recipe: Sicilian-Style Tuna Sandwich
Dill (or dill weed)
Salt & pepper
Olive oil (or mayo)
Base & Additions:
🎓 Further Study
How to Boil an Egg [Life School]
Pickled Red Onion [Life School]
Green Goddess Tuna Salad Sandwich [Bon Appetite]
How to Make Mayonnaise [YouTube]
Mayonnaise [NY Times]